Physiotrackworld – I can’t do reverse lunge/Bulgarian split squats

Very annoying and seems to have my (actual) physio stumped.

If I try any sort of ‘split’ move e.g. lunges, split squats, Bulgarian split squats etc. it usually feels fine during the movement but immediately afterwards I get quite a sharp pain on the outside of my left kneecap (this is when the left leg is trailing, not standing).

I can only assume it is something to do with the tension through the quad or ITB although I tried again today being very careful to unweight the trailing leg as much as possible to reduce tension across the kneecap, but no real success.

I’m diligently working on hip flexors and hip abductors in the hope that’s it’s just an instability issue but curious if anyone else has experienced similar?

I can’t either due to my knee OA, or leg extensions. Oddly I can still do squats, leg presses and deadlift variations so just do them.

I had a knee cap tracking issue that’s sounds similar once and kinesiology taping helped with that?

Just be glad you didn’t come away from physio with a nice NHS walking stick to strap to your bike to ride home with like I did this morning lol!  Wasn’t sure whether I needed to stop on the way home for slipper, a flat cap and tartan rug to complete my downfall.

Regular lunges hurt my knees, reverse lunges don’t.

Athlean X did a video about it. Something to do with foot placement.

had a knee cap tracking issue that’s sounds similar once and kinesiology taping helped with that?

I did wonder if the quad muscles were imbalanced, the VMO on the inside of my left leg is always the first to cramp on tougher rides, maybe it’s weak

Athlean X did a video about it

Cool, I’ll look that up, but turn my volume down first lol!

Knees are bastards.  Best possible evidence against intelligent design.