Don't make this Mistake while doing Lunges

Don't make this Mistake while doing Lunges
When doing lunges, the most common problem I see occurs in the hips. I want you to go in front of a mirror or set up a camera to film yourself from the front. Now, put a pen on top of each side of the hip. When you are standing, they should appear level. (If they are not, please check out Dude, Your Hip is Higher on One Side series here: • Uneven Hips and What T... )
Assuming they are level while you are standing, perform a forward lunge slowly. Try to perform your lunge where the trailing leg’s knee touches the ground. Do you notice anything going on in your hips? Chances are that that trailing leg’s hip dropped. You should have noticed it with the pen. The pen should be lower on that side versus the lead leg. (This technically is called a lateral pelvic tilt.)
What this means is that you lack core stability. Specifically, you lack side-to-side stability. Now, try the other side. Chances are you saw the same thing going on.
It actually doesn’t matter if you try a forward lunge or reverse lunge, you’ll get the same result.
Make sure you aren’t cheating this test. Don’t try to adjust your hips as you do this test. Just do it relaxed. Now, if you didn’t see any change, congratulations! You are definitely the exception. But, odds are you found at least one hip which was lowering and you probably found both hips lowering.
But what do we do about this?
There are a number of strategies we can employ and the first one is to actively squeeze ONLY the side abs (or obliques) of the side which is going down when you do your lunge. Make sure to still use a mirror or take a video to insure you are actually improving.
You can also simply try to raise up the hip as it lowers, but don’t overdo it!
It is very likely you may need to keep practicing forever to make sure this is corrected. However, for some of you, you will only need to practice for a certain period of time and it will permanently correct. (This is dependent on what the demands are of your hips apart from lunging.)
Another thing which happens commonly is the knee goes inward on the lead leg. (Technically, this is called knee valgus.) This happens quite a lot because when the trailing leg’s hip goes downward, it causes the trailing leg to go more to the outside while the lead leg goes more to the inside. This leads to the lead leg knee going too far inward. This is why, when we correct the hips, we quite often correct the knee too.
Still, you want to keep an eye on your knee. If your knee is going inward, make sure it stays straight. You can also put more pressure on the outside of your foot. Many individuals do not realize they are putting too much pressure toward the inside of their foot. If you put more pressure on the outside of the foot, it can help to prevent too much inward movement.
Do you have any hip which is dropping when you do a lunge? Are you able to correct? If you have any questions or comments, I would be very pleased to hear from you. Thank you for watching.
-Von Gillette
Free Consultation: vongillete.wpengine.com/
Subscribe to this channel: / @vongillettefitness
Chapters
00:00 Introduction
00:04 Spot the problem?
00:50 This is the problem
01:29 Why is this happening?
01:56 Correction
03:03 Partial Range of Motion Correction
03:45 Other combo problem
04:18 Why knee goes inward
04:58 Correct pressure on foot
05:31 Outro

[@Doppelganger444]

I notice in my lunges and in the video