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Old 10-23-2013, 10:13 AM
 
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I have a question about the lunges where the rear foot is positioned on top of a bench or box.

is the top of the rear foot lying on the bench, or are the toes braced against the bench?

In photos online and in my exercise book, the top of the rear foot is lying prone on the bench. My problem is that it's hard to get into the correct position for the lunge, and while doing a lunge like that it feels really shaky, my rear foot feels like it's about to slip off.

I don't even know if it matters about which way the rear foot is placed, since the work is being done by the front leg, but thought i'd ask.
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Old 10-23-2013, 12:40 PM
 
Location: Philadelphia
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Doesn't matter. Whatever is most comfortable
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Old 10-24-2013, 01:16 AM
 
Location: Folsom
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Quote:
Originally Posted by arrieros81 View Post
I have a question about the lunges where the rear foot is positioned on top of a bench or box.

is the top of the rear foot lying on the bench, or are the toes braced against the bench?

In photos online and in my exercise book, the top of the rear foot is lying prone on the bench. My problem is that it's hard to get into the correct position for the lunge, and while doing a lunge like that it feels really shaky, my rear foot feels like it's about to slip off.

I don't even know if it matters about which way the rear foot is placed, since the work is being done by the front leg, but thought i'd ask.
We call that a single leg split squat at my gym, but same thing. I place the front of my ankle on the bench as flat as possible. A box is too hard. You do want to make sure that the front foot, lunging foot, is far enough out in the front that the knee is over the ankle (at least that is they way we do them). I've been corrected a lot! And, I find it's much easier as a hinging movement of the knee/hip (the leg on the bench) vs a lunging movement. I think hinge not lunge. Just tried it again as I was trying to describe it. Perfect.

I've heard that it may help to put a foam roller on the top of the bench (to sort of hook your ankle onto), or hook your ankle over the lower roller on a leg extension machine. I haven't done it that way, because I didn't know about it when it was part of my routine (thank god it isn't right now). It's a killer movement any way you do it.

Have fun!
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