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You have to know how to progress lunges my friend. You can't just hop right into dynamic lunges if that's what your doing. Start with static. Just lunging straight up and done without switching feet, then progress to a backwards dynamic lunge where you actually move and alternate between left and right, then you can move to front dynamic lunge, then to walking lunge, then to multi directional lunge. There is less kinetic energy produced with the backward lunge because you don't have to decelerate like you do in the forward lunge. Build a strength base with static lunges then micro progress.
Be sure to have the ankle shoulder width apart when lunging so you don't have any medial knee tracking issues ( your knee falling in while lunging ) alignment/technique is proper with shoulder width lunge. Have the back knee touch while lunging and keep the shin at 90 degrees at first after six weeks you can get a bit more knee flexion at the bottom position then.
Rob Pilger
http://www.boxingperformance.com
http://www.theultimateboxingworkout.com/fighters.html
Be sure to have the ankle shoulder width apart when lunging so you don't have any medial knee tracking issues ( your knee falling in while lunging ) alignment/technique is proper with shoulder width lunge. Have the back knee touch while lunging and keep the shin at 90 degrees at first after six weeks you can get a bit more knee flexion at the bottom position then.
Rob Pilger
http://www.boxingperformance.com
http://www.theultimateboxingworkout.com/fighters.html
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