{"id":8174,"date":"2024-07-16T06:49:00","date_gmt":"2024-07-16T06:49:00","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8174"},"modified":"2024-07-16T17:06:41","modified_gmt":"2024-07-16T17:06:41","slug":"lunge-form-train-track-vs-tightrope-analogy","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/lunge-form-train-track-vs-tightrope-analogy\/","title":{"rendered":"Fix This Common Lower Body Strength Training Mistake!"},"content":{"rendered":"\n

When you are doing lunge, split squat, and staggered stance deadlift variations, do you have a REALLY tough time stabilizing and maintaining balance?

Do you find that your lack of balance and stability is limiting the amount of weight you are able to lift, or the number of reps you are able to do?<\/p>\n\n\n\n

This common training mistake might be why! <\/strong><\/p>\n\n\n\n

When many people do these exercises (I’ll use the reverse lunge as a example), they make the mistake of lunging back and placing the foot of their back\/supporting 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 (unless you are a tightrope walker or use the balance beam). \u2063\u2063<\/p>\n\n\n\n

\u2063I like to use a ”train track” vs \u2018\u2019tightrope\u2019\u2019 analogy, and have been doing so for many years. <\/strong><\/p>\n\n\n\n

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. \u2063<\/p>\n\n\n\n

To be clear, I am not talking about curtsy lunges…
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Staying on these imaginary tracks will provide you with a much more stable base. The end result is that you will:<\/strong><\/p>\n\n\n\n

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  • Have much better form<\/li>\n<\/ul>\n\n\n\n
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    • Be able to use significantly more resistance<\/li>\n<\/ul>\n\n\n\n
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      • Be able to progress to doing more advanced variations. \u2063<\/li>\n<\/ul>\n\n\n\n

        Training tip: If you are a beginner and are learning lunge, split squat, and staggered stance deadlift variations, 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.\u2063\u2063<\/p>\n\n\n\n

        Here are 5 of my favorite exercises where this tip is VERY relevant! <\/strong><\/p>\n\n\n\n

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