Ladies Who Lunge - Watch This

Why It Matters

Understanding natural lunge mechanics helps trainers design safer programs and prevents unnecessary reliance on corrective gear, reducing injury risk and improving performance.

Key Takeaways

• Femur and tibia internally rotate during lunge descent.
• Foot pronation is natural, aids hip extension, not a flaw.
• Women’s wider hips cause slight knee valgus; it's a strategy.
• Gluteus medius activation increases to control femur rotation.
• Controlled knee valgus is acceptable; avoid over‑correcting with orthotics.

Summary

The video breaks down the biomechanics of a lunge, focusing on how the femur and tibia rotate inward as you lower into the movement and then outward as you rise. It challenges common fitness myths by explaining that foot pronation during the descent is a normal, functional part of loading the hip extensors, not a flaw to be eliminated. Key points include internal rotation of the thigh and shin bones during the eccentric phase, followed by external rotation during the concentric phase, and the natural transition from pronation to supination. Because women typically have a wider pelvis and a larger Q‑angle, a modest amount of knee valgus appears, which the presenter frames as a strategic movement pattern rather than a defect. The host quotes industry marketing, saying, “We’ve been sold this lie that pronation is bad,” and recommends training barefoot or in minimalist shoes to allow natural foot mechanics. He also notes that the gluteus medius works harder to stabilize the femur, providing a protective effect against excessive knee collapse. For practitioners and athletes, the takeaway is to accept a controlled degree of knee valgus, focus on glute activation, and avoid over‑correcting with orthotics or overly supportive footwear. This approach promotes functional strength while minimizing injury risk.

Original Description

For my ladies who lunge...

We've been scared into thinking that any amount of knee valgus while lunging is wrong.

TRUTH - because we have hips, a certain amount of knee valgus (collapsing of the knee inward) is 100% NORMAL.

The key is to focus on CONTROL. It always comes back to form and being able to control the movement of your body through space.

Of course - uncontrolled and excessive knee valgus - especially if it's causing pain - is something to be explored and corrected.

But let's stop trying to 'correct' our natural form shall we ladies?

Hi, I'm Dr. Stephanie, a chiropractor with over 20 years of experience who is obsessed with female biomechanics and helping women build dream bodies today that carry them into their 70's with ease. Follow along if you're bored of diet culture and quick fixes and want the real deal when it comes to strength and longevity.

Want to train with me and master lifting weights for good? Go to https://drstephanie.ca/