When many people perform lunges (I’ll use the reverse lunge as a example), they make the mistake of lunging back and placing the foot of their non-working leg so it is directly behind the foot of their front/working leg. Essentially, it is like they are walking on a tightrope. When you are on a tightrope, you are in a VERY unstable position. This is not ideal.
I like to use a ”train track” vs ‘’tightrope’’ analogy, and have been doing so for many years. Rather than lunging on a narrow and unforgiving ”tightrope,” imagine that you are lunging on ”train tracks” that are approximately the same width as your regular walking/running stance (usually hip to shoulder width apart, or slightly closer). But figure out what width works and feels best for YOU.
Staying on these imaginary tracks will provide you with a much more stable base. The end result is that you will likely have much better form, will be able to use more resistance, and will be able to progress to doing more advanced variations.
If you are a beginner and are mastering the lunging movement, or if you are an experienced gym-goer but are unlearning bad habits that have been plaguing you for years, there is nothing wrong with drawing the ”tracks” on the floor with chalk, or creating them with tape.
This analogy is also relevant to split squats. To be clear, I am not talking about curtsy lunges…
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