Table of Contents:
3 Exercises to Stop Doing: #3: Curtsy Lunges
Video taken from the channel: Coach PJ Nestler
Bottoms-Up Overhead Lunge
Video taken from the channel: Testosterone Nation
Kettlebell Lunge Variations
Video taken from the channel: Rise Above Performance Training
Kettlebell Lunge Variations
Video taken from the channel: Physio Detective
Overhead Lunge
Video taken from the channel: Tom Morrison
Overhead Walking Lunge Technique Tips & Progressions
Video taken from the channel: Noregretspt
How to Lunge Safely for Women
Video taken from the channel: Michelle Kenway
Step-by-Step Instructions. Begin with your feet positioned shoulder-width apart and knees slightly bent. Inhale as you raise the weight above your head. Keep the weight directly overhead and centered between your shoulder joints. Exhale as you take a comfortable step forward into a deep lunge.
How to do Overhead Walking Lunges. Overhead Walking Lunges. Before starting this exercise, make sure to perform a warm-up exercise like a glute activation or core workout so that you can build up the required core and hip stability. Start the exercise by holding a weight (about 35-50 lbs) overhead directly in line with your shoulder joint and perform the movement at a moderate pace.Stand up straight with your feet shoulder-width apart.
Your hands can stay by the side of your body or on your hips. Step forward with your right leg, putting the weight into your heel. Bend the.The walking lunge is the closest lunge variation to mimic the forward lunge. These are a great lunge variation to employ because the nature of the step adds a level of focus on balance and.
Lateral lunge to curtsy lunge with overhead press Hold a dumbbell in right hand. As you lunge to the left, keep chest high and back straight, then lower torso forward until the weight is a few.Benefits, exercise demonstrations, and overhead carrying variations to increase muscle mass, strengthen your shoulders, and enhance overhead performance.
Reverse Lunge With Rotation Stand with your feet shoulder-width apart and your hands on your hips or hold them together in front of your chest. If you’re using a dumbbell (as pictured) hold it at.The overhead squat is one of those exercises that really does target the entire body, and when done correctly, it can provide increases in strength, flexibility, and mobility that you can transfer to other exercises and everyday life.The challenge with the overhead squat is that it often highlights weaknesses in squat form, including hip and ankle mobility.Here is how to perform the movement: Stand with feet hip-width apart Take a large step forward with one leg Keep the majority of your weight on your front foot as you lower your hips, keeping the front foot flat and back heel lifted.Begin by holding a dumbbell in each hand with arms fully extended overhead.
If you are using a barbell, then to rest it across your upper back and have control over the weight the entire time. Next, step forward into a deep lunge with your right leg, then drop deep into the lunge by bending both knees to a 90-degree angle.How-to: This walking lunge variation will have your muscles working like crazy.
The arms, shoulders, upper back, and core will be on �� (but in a good way). Grab a dumbbell in each hand with arms.Curtsy Lunge: For the Curtsy Lunge, you really want to cross your foot back behind your front leg so that you load the front glute. To do this, step your left foot back behind and across your right leg. You will reach your left foot back toward about “5″ on the clock.
How to do split squats: Standing with your feet together, take a big step forward with your right foot and lower your body into a lunge until both your knees form 90-degree angles to the floor.How to Perform the 1-Arm Overhead Lunge Step 1: Get the Kettlebell into Position Hold a single kettlebell or dumbbell overhead with your feet shoulder width apart and knees slightly bent. The best way to get the kettlebell into position is to rack it with both hands, then press it into a stable overhead position.In very simple terms, the Overhead Squat is a squat variation, where you hold an implement overhead and squat.
The most common variation is holding a barbell overhead, but you could also use different implements. At different times, we use a variety of implements and we do an overhead squat with dumbbells or we do an overhead squat with.
List of related literature:
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| from Bodyweight Strength Training Anatomy |
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| from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from Dynamic Physical Education for Elementary School Children |
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| from Stability, Sport, and Performance Movement: Great Technique Without Injury |
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| from Methods of Group Exercise Instruction |
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| from High Blood Pressure for Dummies |
58 comments
That was me told. Glad I looked up form before knocking it off my list now
YEAH MAN! thank you, Thank you, thank you! Kind of correct in you explanation., but close enough. Research Q angle and it’s relationship to ACL tears
Where are your studies on the effects of this exercise? where’s the data? where’s the experiments?! I see nothing, I call bullshit.
I knew there was something dangerous about this exercise. I have damaged knees, I can’t ever imagine putting myself at risk of dislocation or something of the sort…
I get that you are saying not to do them, but then where was your alternative?
You are incorrect. I have a BS in exercise science and this is not a dangerous exercise for people that have been training for a little while. While it may not be something I start someone off with, it is a very good exercise. The reason this is a great exercise is because it works a different range of motion than many other exercises hit. This is good for athletes that might need to plant their leg at this angle, and will strengthen their knee through this positioning. Because it is usually done with bodyweight, it has very low potential for injury. I’m curious, what kind of education do you actually have?
thank you, I am a male who has trouble doing the lunge which tells me I need to do them
While you are right they can hurt the knee not always. It is possible to slow down and prevent torquing the knee. They do activate glutes, step forward, don’t toque knees.
Can you please say me solutions for pain that occurred after 30 squats
Thank you cause yeah I lose balance doing this and it hurts.
I did this exercise today and it didn’t feel right. Came to YouTube to figure out what I was doing wrong. I guess doing them at all was the part I messed up on.
Curtsy lunges actually hit the glute med, side hip tissue, to help train the “restacking” movement of this tissue. Ie; realigning the hip and torso over the single leg which directly relates to gate mechanics (running and walking). Good gate mechanics are basically the foundation of any other movement or sport. (walking is the MAIN thing we do). Of course like ANY exercise, you progress to this when you know it can be safely done. To say you shouldn’t do any movement EVER, is silly. All movements should be worked up to and based on an individuals abilities. MOST people shouldn’t do handstands because they don’t have proper overhead mobility or wrist mobility, but yet MANY. people still do them.
Came across this video whilst searching the correct way to do a curtsy lunge. But I have to agree it’s an awful exercise when it comes to twisting your knee. I won’t be doing this or suggesting to anybody else to do this. Great video!
Some great advice in this video on anatomy and body mechanics. Agree with all of what was said and it’s a great exercise. Has great carryover for everything from generalized athleticism to Olympic weightlifting to sports like mixed martial arts.
There is side loading in a side lunge too. If not, why not just do normal lunges? What are the benefits of side lunges at all then? I don’t see danger unless your form is poor.
Good to see that the Unflexal includes new training instructions to build my body perfectly.
I disagree with cutting this exercise out, as it’s a functional movement to strengthen abductor muscles. If you do it wrong, of course there is risk of injury, just like any exercise. Instead of cutting it out, learn to do it right (keep the your knee directly over your foot, and behind your toes) and with control before progressing into speed and power movements.
Also, it’s not true that is has no benefits, and that a side lunge or forward lunge would do the same. Each angle you step targets a different part of the leg.
-Side lunge primarily hits your glutes (butt) and adductors (inner thigh);
-Forward and reverse lunges glutes, hamstrings (back thigh), and quads (front thigh);
-Curtsy lunge hit your glutes and abductors (outer thigh)
I agree. Did these and at one point screeched out with pain as my knee hurt. Unnatural and unsafe movement.
I have piriformis syndrome and have read everywhere that I need to strenghten with lunges, but you said not to do it if you have buttock pain. Now I don’t know what to do.
He keeps saying that it doesn’t work and that it’s dangerous IF you perform it wrong but there are thousands of bodybuilding sites that recommend it… I’m confused now ��
thank you so much.. i did that exercise yesterday for the first time.. now i can’t stretch my legs ��
https://www.youtube.com/watch?v=RvDcKx9KsD8 This is how it’s done.
So glad I found this video! Thank you. This should be a great help. I can barely lunge at all! It is SO difficult to get my legs to bend into them. I sure hope following your instructions helps me get there. Thank you again, and have a blessed day.
sorry but bad Video… you do the curtsy lunge to stabilize the hips knees and ankles… first of all there are nearly no bad positions in movement anyway.. just inappropriate loading (even bodyweight can be inappropriate at some times so you have to build up). Curtsy lunges are great to treat issues with your it-band for examples… It always depends on circumstances and Goals. Are there better excercises to Focus on your glutes? Of course! Is this excercise dangerous per Definition: Absolutly not. Is this excercise helpful to build stabilization in your Joints and in an demanding Position: definitly. Is it appropriate for everyone? Depends. So listen to your Body and do them if you feel comfortable, load it if you can. I do them loaded with kettlebells and i feel great. They helped me with hip stability and my it-band issues… so…
If you are a beginner and or have knee issues i wouldn t start loaded or very dynamic. Maybe start with normal lunges or other variations first. Progress to a “mild” form with minimihzed crossing of your legs.
Deeming an excercise as always good or always bad is mostly the wrong way.
I love this exercise. It is really such a tough movement to get perfect.
This woman is amazing �� much appreciation and respect and maybe a hint of envy ��
Thank you! I knew this had more risk of injury than any potential benefit.
*2020 COVID quarantine, gym is closed resorting to using one leg movements to load the muscles, so far it’s pretty different…
What exercise would be better then to perform that targets the same area that this exercise does?
I was told to do this as a workout and they linked this as a way to show us how to do it soooo um huh?
Logic: Don’t do this exercise because you could do it improperly.
…Hmmmm…. Okay.
Thank you for taking the time to clearly explain the safe, correct way to do lunges!!
I was doing curtsy lunges today & my knee dislocated the patella in my leg! Terrible thing!
IF you have low back / si joint/ pelvis instability/ weak -non active glutes read my comment and do NOT listen to him learn proper form and Def. add them I’m. Actually I have no idea what kind of curtsy lung he is doing here. That isn’t at all how I was taught to do them and the speed and angle you are doing them absolutely would hurt someone. Curtsy lunge is one of the exercises that literally have helped save my butt (and back!) They have become an integral piece to stabilize my hyper mobile SI joints / unstable pelvis/ l4-l5 issues. As a long term issue (2 years) and doing various diff. Exercises for posterior chain ( I got about 80 percent better but couldn’t get to 100) when someone showed me the proper order and sequence to fire up and strengthen all glutes I started making HUGE progress in literally 3 days. Within a week I’m 99 percent stable in that area (after a 2 year up and down struggle) and a curtsy lunge done properly was a HUGE piece of that puzzle. I’d never done them before, hadn’t even heard of them (have done every other type of lunge). They exercise in a way that seems to help coordinate the posterior chain / leg muscles to communicate better (which is a huge problem if. You have any low back / pelvis/ pinched nerve/ dead butt issues.) I guess I’m taking all this time to write this because someone who sufferers the same issues I have been (which destroys your life) might see this video looking for help and never consider them. If you have low back pain,/ weak posterior chain (go hand in hand) then absolutely try a curtsy lunge just don’t watch this style at all. I’m thinking many guys want to stay away because of the work ‘curtsy’ isn’t manly enough. Male or female it will work those glutes and help that back!!!
You’re at Self-Made in Costa Mesa, aren’t you? I think I remember you when I use to go there. Plus, I recognize the arrangement of the equipment and place.
I have pain right above my knees. Is it because I did incorrect form doing the curtsy lunge?
Can you do a video showing exercises that do help to round the booty
Hi Michelle. I wondered what was an alternative exercise that worked the muscles that are worked during a lunge? I have sacroiliac pain and hoped there was an alternative. Many thanks. Sheryl
As a (roller) skater, this type of motion seems like it would be a functional strength training exercise despite the position becaue it does seem to simulate a cross-over motion in skating? Thoughts on that?
Actually I 100% COMPLETELY disagree with Coach PJ Nestler. I’ve been lifting weights for over thirty years and learned of this exercise just a month ago. I kid you not, in a month’s time of doing this exercise twice a week my glutes have finally filled in and my lower body looks more balanced. My ass was kinda flat even though I can do hip thrusts with a barbell loaded to 315lb and do reps. Or Hungarian split squats with dumbbells in my hands or a loaded bar on my back or duck-walk, etc.
The other thing I’ve noticed was that any type of traditional lunge movements where I stepped directly back with one leg resulted in occasional hamstring pulls. This happened regularly and resulted in me having to take time off from the gym. But with the curtsy lunge I no longer feel it in my hamstrings. I feel the exercise entirely in my gluteal muscles.
I will say that I would only do this movement on a Smith machine. My leg and knee that remain forward don’t sway to one side or move forward as I lunge back with my other leg. I will say that I would never attempt to do this exercise with a barbell or dumbbells. Using the Smith machine allows me to stabilize myself from swinging side to side. It has really worked for me.
Useless. How many times per day does your knee track over your foot, how many times do you go running where your knee tracks over your foot, play baseball, play soccer, play any kind of sport. Effete weak clowns like this bitch in the video who are in horrible shape and shouldn’t be “coaching anyone” and know literally trash about strength and power are giving advice. Fuck this guy and fuck his advice.
This isn’t true if you do this on a bodyweight/lightweight basis. It’s great for the glute medius
Thanks for your videos…I have been cleared by my doctor to exercise. I’m loading a playlist of your videos to start my workout!
Have to disagree with you mate. With severe bilateral patella tendinopathy (confirmed diagnosis via MRI scan) and after having seen 4 physios off and on for over 10 years, I feel confident in saying that this is the most effective exercise I have had in stabilising my knee. The issue is weak inner thighs and gluetus medius which causes my knee to roll in. Courtsey lunges when done properly isolate both these muscles in a compound movement this is something that leg extensions don’t do. In just a few weeks there have been a noticable improvement in my knee stability.
Dont agree with this. Its working in the transverse plan. Call it functional if you want. You never turn on the spot.
You are spreading false information:( if done correctly can be great for training the transverse plane
For clarification, which leg is doing the work in other words activated going down? and when you say “push up” when going up? always the one in front bent?
Breaking News: If you physically cant do a move….Dont do it…Stupid ass video
I’m in my fifties, and this exercise just doesn’t make any sense
But curtsy lung is a must exercise for them who have square butt shape since it helps to grow gluteus medius
Why do you say that? It is the best excersize for your knees…if you do it them correctly with the right progression….
Thank you so much… most of my exercises I did in a wrong way for a long time��
How can I make lunges if I have a difference of 3 cms in the length of my legs due to a disability?
then do them properly, it’s also very specific to sports like skating, they do these with landmines for a reason as well to develop lateral power and strength, be informed first before you judge an exercise
Where are your studies on the effects of this exercise? where’s the data? where’s the experiments?! I see nothing, I call bullshit.
why have the letters and end of frame covering up your feet?
Well Bret Contreras is a fan of the curtsey lunge for glute development, I’ve never had any issue if done correctly like any exercise
I love this exercise but I use light weight, don’t jump in and out of the movement and have strong legs. Never felt knee pain but will be mindful about doing them…what alternates do you suggest instead of these?
I’m glad I came across this vid before trying it out. I don’t want to kill my knees