Walking lunges = Pain in the ass!!

**Luffers** · 09-04-2009 01:47 PM

I did these 2 days ago after squat's, I've tried them before and I always get really bad doms in my glutes and hams, and I do mean bad!

I only did one set and could feel pain in my glutes!

I can't understand why though, I stretch 2-3 times per week, specifically the muscles in and around the hips and glutes.

Does anyone else get bad doms after doing them?

**Superhuman** · 09-04-2009 01:52 PM

maybe you are over stretchng the muscle

it has been known that stretchng can result in muscle weakness

Stretching before exercise can be bad for you - Telegraph

**Luffers** · 09-04-2009 01:57 PM

Deep stretching is not recomended before exercise but during or after, I am only doing gentle floor stretching for the lower body.

**Superhuman** · 09-04-2009 02:00 PM

maybe your balance is a tad out and when you lunge you twist slightly pulling the muscle

**Luffers** · 09-04-2009 02:04 PM

That maybe part of it actually, I was a little all over the place as its a not something I do often.

Also I wonder if I am lunging to low?

**Superhuman** · 09-04-2009 02:07 PM

that could also be an issue

one of the pt's at my gym said that when you lunge your knee should be no less than 6 inches off the floor
- and it seemd to help me out because i had to incorporate lunges after i dislocated my knee

however maybe you are trying too hard to stop yourself lunging too low and then effectively putting alot of strain on the muscle

**Dino_V** · 09-04-2009 02:22 PM

I get some DOMS form them but, not really bad ones. Switch it up and try Bulgarians for a while?

**James** · 09-04-2009 02:34 PM

I've had discussions with various people in the industry and other YMCA Fit instructors, the general view I get is a BIG no-no to walking lunges. Most people asked had said they have heard/experienced issues with not just DOMs but also joints, voicing how bad they felt the movement was on the knees.

**dope540** · 09-04-2009 02:49 PM

could depend on your body type. i remember a few months back httk loved lunges.

**LeMoore** · 09-04-2009 02:57 PM

I've started doing barbell complexes this week and one of the exercises i do is a 15kg barbell behind the head and jump from one leg to the other into a lunge.. i hope you know what i mean.. anyway, glutes are absolutely in bits!! so yeah, i feel your pain brother.

James, why would it be bad on the knees? its a pretty controlled movement, no impact really..

i really like lunges, but i like my knees better!