Can't get out of front lunge without putting front foot down

[SandwichMakerHater]

What do I need to work on / what weakness does that indicate?

I can do both back and front lunges no problem. Coming out of a back lunge there's no issue, can bring the back leg straight up into a kick then back to the lunge in one movement.

But a front lunge is different. When I bring the front foot back up, I feel like I'm having to slightly arch the back and even then I'll usually have to put the foot down. Is it weakness in the core? Or the hips? I can't work out why it's so hard!

I do have poor ankle flexibility (can't squat low as heel doesn't stay on floor), maybe it's that because the back foot/ankle isn't strong enough to take the strain once front foot comes off the floor?

Surely it’s nothing to do with core strength but simply the physics of it. From a front lunge, as soon as you lift up the front foot, are you really expecting to remain stable with your torso with no support under it and a leg stuck out to the back?
with a back lunge, the weight of torso is on the front leg

I can't picture what youre doing here but it doesn't sound like a lunge

As others have said I am not sure it is physically possible to come off it the front leg of a front lunge without support? Who is trying to get you to do this?

It’s probably weak glutes. Glutes are what the lunge targets so they’re what’s under stress.

Try taking a shorter step forward into the lunge. Try doing them unweighted. Try doing walking lunges so that your momentum is going forward.

And yes, doing lunges properly will train your core, so think about keeping your spine aligned and ribs pulled in - that stops the back arch.

You could try a forwards lunge with a torso twist and curl - twist your torso towards the front foot, and curl your torso in a contraction of the abdominals as if you’re curling your whole torso around the soft bit below your ribs - this counteracts the tendency to hyperextend the back.

You mean you want to step your front foot back rather than bring your back foot forward ? You have to roll o to your back foot ? And push up hard with your front foot ?

I've just been practising this in my PJs to try to work out what the issues might be.
For me, two possible issues seem to be relevant. One is that when you push up on the front foot, prior to lifting it, it is much easier to engage your glutes and the strength of your leg ifyou ensure that your weight is in the heel of the foot, rather than the front of the foot. This also means that the ankle is taking less strain.

The other issue seems to be that if you have weak ankles, the back foot can lack stability, which makes things harder all round.

My ankles are weak and I could feel a bit of a wobble there.

I've been trying to strengthen my ankles recently to try and reduces the rolling outwards of my feet. I've learned that by attempting to push down the inner parts of my foot I am starting to recruit structures in my feet and legs that have basically been on holiday all my life. It is really interesting.

Ive no idea if i can upload photos but i'll try! So, it's a step forwards into a lunge and then that front foot is brought back to meet the back foot to stand up.

@MyThreeWords yes that's exactly it!

I have probably just explained it badly but it's a standard front lunge that I've seen in countless workouts.

So it could be the ankle/foot. I also have trouble doing squats unless I'm using weights as a counterbalance as I can wobble or have to take a step back. I will look at exercises for ankle strength and flexibility, as well as working on the form when I'm trying to bring that front foot back.

This is link to one, if I've buggered up loading photos. I'm such an idiot, don't know why i tried to get screenshots instead of linking to the vidro straight away!

I think pp advice about not stepping as far forward is good, looking at that video, I think I'm going too far.

In what context are you trying to do this? I get the back lunge into kick thing as I do BodyCombat classes. But what exercise requires you to lift your front foot off the ground in a forward lunge? Surely as you're coming out of a forward lunge, you push up through your front foot until you're almost upright, then move your front foot back to your starting point? I have just experimented and can't see any other way of doing it!

So in that video she is already pushing up to stand before she starts to move her foot back. She is not moving her foot directly back from the forward lunge position.

Yeah I think you have all helped me see that I have been trying to do it a) with front food far too far forward and b) wondering why I can't defy the laws of physics by being able to pull up on my back foot straight away.😆

Thanks all!