Pain with Split Squats and Lunges? (How To Help)

Whether you are someone experiencing pain in the knees (front or back leg), hips, back, or even the ankle and feet, this video will review some simple modifications for you to make during your training sessions.

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Introduction - 0:00
Split Squat Biomechanics Review - 0:45
Knee Pain - 1:04
Hip or Low Back Pain - 2:10
Ankle Pain or Limited Mobility - 3:57
Toe or Foot Pain - 4:25

For more information on split squat biomechanics and how variations can be altered based off performance goals, check out our other content!
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[InspirefulWomen]

Oh my gosh! I feel so enlightened. I'm an ex-crossfitter, now making a home dumbbell workout program for my own online audience of women (not crossfit related), and it's really really important to me to learn proper form and modifications etc because my audience is women in their 40's and up and I myself have found I have/get issues really easily these days - I had always been taught you have to keep your body upright, but I do definitely have knee issues these days, so it sounds like you are showing that it's totally okay to even do weighted split squats or squats with the torso leaning a bit forward. Looks just like it really depends on where you are having issues on your body, so this is really great to learn so each person can do what they need.

[Nigel__]

This is super helpful! I often have hip pain when doing any sort of split squat. Hopefully I can do them pain free now. Thanks!

[HappilyAnonymousGirl]

I hope this helps me. I can’t do split squats, because it hurts my knees. I also struggle to do normal squats, but they’re not as bad

[amyjt]

My knee pain is during lunges but always on the back knee on the inside. something 'pulls' painfully on the inside of my right knee as I lunge back.

[Nina-urld]

Thank you. I experienced upper back pain and mid back pain after doing the bulgarian split squat. Do you have any advice?

[Jmike_]

For some reason when i use the split squats with the bench it just feels like i cant really go down at all because it feels like my ankle on the bench is really tight or it hurts when i go down

[uttejtheking]

Brother when ever I do lunges I can't feel any stress in my quad muscles or hamstring in the leg which I kept front for example if I keep my right leg front and my left leg back and started doing standing lunges I can't feel anything in quad muscles or hamstring in the right leg which I kept front but I can feel somesort of stress in front side of thigh in my left leg what's the reason which leg and muscles does lunges work on

[tili_]

BOTH MY KNEE AND HIP HURT ON THE WORKING LEG