How to Modify a Lunge for the Obese

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A lunge can be modified for the obese in a few quick steps. Modify a lunge for the obese with help from the founder, owner and director of STRONG gym in this free video clip.

Part of the Video Series: Exercises for Sports, Injuries or the Obese
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Video Transcript

Hello, this is Willy McNeely from Strong Gym. And today, I'm going to talk to you about how to modify a lunge for the obese. A lunge is an exercise that builds the muscles of your legs, such as your quadriceps, hamstrings and glutes. For an obese person, sometimes this may not be the most optimal exercise. Due to the instability and just dynamic nature of the movement. You could just be compromising aspects of your knee and lower leg. If an obese person can't properly get into the the right position. The first exercise I'm going to show you, is the box squat. Benefits of a box squat for an obese person includes, the minimal pressure you're going to have on the Patellar tendon due to the nature of the movement. And it is going to be easier for an obese person or a slightly overweight person, to get into the position. To perform box squat, you want to stand right in front of your box, about shoulder width apart. The first movement of the box squat is, through pushing your hips back. In this position, you'll see that my patellar tendon, my knees are behind my toes. and maybe best to grab a stationery object first. And that way, it'll help you lower into the position and squat back up. Also, remember to check your back angle. Because sometimes it's just like an obese person may not be able to sit all the way down to a lower level box, you know, without compromising the back position. I'm going to show you an example, say, if an obese person is going to too low of a box. They may have to bend their upper back you know, and like, that'll stretch out some lower back ligaments. And that's definitely not what you want to do. So, a way to help it out, is just raise up the level of the box. And just make sure you're just watching the back position. You know, as long as they can maintain the proper back angle. Then, it's just like, that'll be the right height for now. And you can keep on working to a lower box, you know, as you progress through this exercise. So, just remember hips back first, at the bottom, your knees will be behind your toes and then, up. And just maintain that proper back angle, whenever you're squatting. The last progression I'm going to show you to the modified lunge, is the split squat. The split squat is a movement that's going to set your legs down the position of, where you're not going to move them any further from this. That way, because, due to the dynamic nature of a lunge actually moving your feet. It could be a lot harder on an obese person, just because there's a lot more stability involved in that movement. Whereas with the split squat, your feet are just going to sit, knees sit in the right position. Now, to perform the split squat, at first, you may need to, if you're not that stable enough. You may need to grab onto a stationery object to help you kind of ease that position. Now, with the split squat, the first movement you're going to do, is you want to keep your body upright position, so tension on your abs. And then, you're going to lower your back leg into the movement. Notice, at the front, my knee is not going in front of my toes, and that keeps pressure off my patellar tendon. And all I'm doing, is just, since most of the weight is on the front part of my leg. I'm going to just, you know, push it up and squat straight up. For my back foot, I'm on the balls of my feet, right here. And all I'm doing, is just squatting down and coming back up. Thanks for watching.


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