Table of Contents:
My TOP 3 Lunge Variations | Nick Cheadle
Video taken from the channel: Nick Cheadle Fitness
10 Beneftits Of Lunges
Video taken from the channel: Javier Markham
Gym Tip: Forward vs Reverse Lunge
Video taken from the channel: EffectusAthlete
3 Types of Lunges
Video taken from the channel: Jim Stoppani, PhD
17 Lunge Variations
Video taken from the channel: Jlfitnessmiami
16 Lunge Variations
Video taken from the channel: Redefining Strength
3 Types of Lunges That Will Blow Your Legs Up
Video taken from the channel: mountaindog1
Stand up straight with a dumbbell in each hand. Hang your arms at your sides. Palms should face the thighs (hammer Take a big step forward with either leg, bending at the knee until the front thigh approaches parallel to the ground, Step back to your standing starting position while.
If only one exercise was needed for the legs, the most experienced athletes would choose just lunges. Despite the fact that squats are considered the best exercise for the lower body, lunges have maximum variability. This is a universal movement that can be performed in any style, which allows you to accentuate the load on any leg muscles.
At the same time, attacks with dumbbells do not create.Jump Lunge Start in a staggered stance with right leg forward and left leg behind. Bend both knees to lower left knee to the floor and drop into a lunge.Dumbbell lunges play a valuable role in nearly every strength, power, fitness, and sport athletes movement arsenal. Whether looking for increase muscle mass, joint integrity, or sport specific.
How to lunge: Start by standing with feet hip-width apart. Step forward with the right foot while keeping the left foot in place. Bend the knees and drop the left knee to the floor, creating a.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.Hold one dumbbell in each hand and keep your arms at your sides, keeping your torso upright. Keep your arms relaxed at your sides throughout the whole movement.
Step forward with your right leg.Test your balance with this lunge variation. The move: Step forward and drop your back knee down into a lunge. Push off your front leg and step back with that leg into a reverse lunge.
Drop your back knee down and drive forward, alternating between a forward and reverse lunge.Once you master proper lunge form, there are tons of variations you can do, McClendon says. You can add these variations in to your workout or sub one in to your circuit in place of a regular lunge.Today I’m going to talk about one of my favorite strength exercises of all times: The ol’ good lunges, along with 10 variations you can do to change the emphasis on different parts of your lower body..
I strongly believe that lunges are some of the best runners’ oriented strength exercises there is.. They are ideal for runners because, to some extent, they are just like running.To perform the Forward Step Overhead Dumbbell Lunge, place a pair of dumbbells on the floor, next to your feet. Stand with your feet hip-width apart with your feet pointing straight ahead.How many curtsy lunges should I do per day?
Do as many curtsy lunges as needed according to your workout routine or workout plan. Firstly, do this exercise for 30 seconds, then, as you get stronger perform it for a minute. Do 2-3 sets three-four times a week.
Tips.Features Of The Exercise And Lunges Muscles Worked Lunges are not as easy an exercise as you might think. It requires a responsible approach and the right execution technique. All lunges are aimed at stretching the biceps of.Dumbbell Bicep Curls Seated Dumbbell Biceps Curl.
Variations: There are lots of possible changes with this motion. As an example, you may carry out the exercise sitting back on a seat with or without back support, and you could also do it by switching arms; first, lift the ideal weapon for a single rep, then the left, then the right, etc..Start the movement by shifting the weight to your left foot, raising your right foot from the ground.
Place the right leg behind your left by taking a wide step laterally to your front leg. Lower your body into the lunging position by bending at your knees.
List of related literature:
| |
| from Physiology of Sport and Exercise | |
| |
| from Glute Lab: The Art and Science of Strength and Physique Training | |
| |
| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle | |
| |
| from Natural Bodybuilding | |
| |
| from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines | |
| |
| from Pilates Anatomy | |
| |
| from Science of Flexibility | |
| |
| from Art and Science of Raja Yoga: Fourteen Steps to Higher Awareness, Based on the Teachings of Paramhansa Yogananda | |
| |
| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance | |
| |
| from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features |
88 comments
Put your chest forward a bit and stop stepping back so far u are gonna have hip and knee pain
Thumbs up! You are great! I like you and your videos a lot. ������
I just found you big John and I’m enjoying your videos, funny thing is I feel like we are built a like lol… keep it up brother
Hi why do you suggest alternating legs for the kettlebell lunge but not for the safety squat bar lunge?
“Improves glute activation”…..that’s all i wanna hear��.I am definitely doing “lunge”��
Man this helps me so much. For some reason my lunges have always felt awkward. I know I need help on my form. Thanks man
i’d like to add a variation… get in a squat rack and start performing regular (one leg for a whole) set lunges but by stepping BACKWARDS, not forward…. and fry your hams
I love regular stationary lunges where you keep returning back where you were standing, started a while back with 25lb dumbells and it just killed my glutes, now it takes 50 lb dumbells to do the same. Great video! Thanks for sharing! ����
Can i do this excersize by holding to railing, i hv knee pain. Thanks for vdo
Excercise index is my favourite series on YouTube at the moment. Even with exercises I know, you always add a golden tip and just present the video so well
Dang what a great video!!! Prob my favorite when it comes to explaining the advantages of doing lunges! Thank you!
Love the cleaner at 1:00 with her feather duster casually going about her business in the background �� Great video!! straight to the point right from the off, informative, no faffing about, nice one! And most timely now the gyms are closed. Static lunging! However not sure about no.2 overhead barbell, I’d be concerned about the lower back there?
Watched a few of your vids.
You seem a really sincere and genuine guy.
Very disciplined
And a great ambassador.
Wish you all the best in your career ������
What protien shake would you recommend to lose weight? Im not a bodybuilder just a casual lifter now.
My fav of the three is the second one. My wife and I also have been doing lunges with a land mine and I have found that exercise pretty awesome. I have not tried the kettle bell or safety bar lunge yet we will. Thanks for the great tips and exercise ideas as always!
Hey him, other than JSSM, where else can I get info and research studies?
Good one:) I just learned to do a lunge without making fuss
As always great info and happily subscribed. I don’t have access to a safety bar but the smith machine I’ll defiantly try. It’s funny because there aren’t many guys at the gym doing lunges (besides me). I like the kettle bell but not many of the same weight available at my gym.
AWESOME STUFF!! Love your training!! Whats your thoughts behind why the safety bar Vs normal bar on those lunges? I had switched to doing one leg at a time instead of alternate and its much better with more TUT on one leg at a time!
I drink a pro-jym shake for breakfast, should I also drink one at night because it contains the slow digesting protein casein?
John, your calves are inspirational mine are as stubborn as an old mule…… What’s the trick and how do you train them?
Hi John I love these lunge variations. I love the smith machine foot elevated lunge, it is really affective foe the glutes and those hurt like heck. I also love kettlebell lunges and in my opinion they keep me central and more in balance. Thank you for these
For fat burning home workouts, my favorite is walking lunges with my 30 kg weighted vest. Hits the lower body without taxing the grip, allowing for all-out supersets with something like dumbbell clean and presses.
JOHN! Bodybuilders from around the world are watching you! U Know why? because you’re a nice guy! Fucking nice person. Thanks John. congrats from Poland and IRELAND. ��������
My 200m sprint went from 30 to 24 seconds in 3 months when I started doing lunges. When first started doing them I couldn’t do one single lunge without falling over lol. 3 months later I was doing 20 step walking lunges with 60 lbs dumbbells. And I could run way faster. Squats never did anything for my running speed.
I cant do shit for my quads that doesnt hurt my right knee. I can do hack squats, leg press, and light leg extensions. Lunges kill my knee.:( I think I might be able to do that smith lung.
How much do I have to spend to get you to toss in one of those classic shirts?
I have to say, since May last year I’ve suffered major groin and hip problems that have stopped my playing soccer. I tried massage, ice, rest, lifting weights on my individual legs. None of these methods improved my condition. About 4 weeks ago I started doing forwards and backwards lunges (3 sets of 10 each way, 2 more reps every new session). I’m finally starting to be able to run again, and can now make sudden movements with less pain. If you have hip flexor problems, can’t recommend lunges more highly.
Nice!
Good timing legs tomorrow…
Smith lunges!
Thanx John:)
wow…man…made my life….
Nice one, Subscribed. Please keep them coming…..
i hate doing lunges hahaha. i did legs today, no lunges were done lol, still was a good workout. with the kettlebells like you were doing, that is the best way, i like being able to have the squares on the floor to follow as a guide as well, helps me keep more balanced
Smith machine I think works best for me as I don’t need to worry about balancing…
Which one of the three variations would you say impacts the knee the least? I’m thinking the smith machine one.
John provides the best content on YouTube. I’ve only been subbed for a very short amount of time, and I’ve already learned a ton. Thanks Meadows!
Need to try the second type and the first one I don’t think my gym has that equipment, i usually do the last one and it’s the one that gives me sore legs for 2 days
U know something jhon i c many trainer dont give all information to ppl.
But u r difrent
I’ll try this one tommorow I hate squatting sometimes thank u
It’s all about rack position KB lunges for me, Mountain Dog! Great video.
what do you think of knees having to touch the ground during lunges? Also would you recommend control on the way down and up or just in the upward push? Sometimes i find that i just drop into a lunge and not ease into it.
Awesome video but lunges do not work the hamstrings. To say that lunges work the hamstrings is like saying deadlifts work out the rectus femoris muscle.
How does the smith machine lunge compare with a bulgarian split squat with regards to muscle recruitment? The front leg elevated vs. the back leg elevated? Thanks!
Don’t know what’s the greatest: the exercises or the electric relaxation “remix”.
Dope exercises on a dope beat.
undoubtedly lunges have done more for my legs than any amount or variation of skwaats i ever tried. great vid, sir!!!!
Great video! Could you do one similar explaining the variations of triceps pushdowns and which heads are being targeted with each version? Close-grip vs. wide, prone vs. supine, rope vs. handles, torso angle, etc? I’ve got long arms and I haven’t found any decent resources outlining which portion of the muscle each variation focuses on, but my triceps have grown substantially since taking your advice to use the squishy grips and lean forward a bit.
this is a great information.. 4 months ago i did lunges around the track and that was a great workout it really engage the quads, glutes, hams, and also my calves. but i notice once i got done my legs felt incredible and then for the bonus i did 10 power jumps. if really tap into your HGH
Injury prevention is so important. I really like the do it this way not that way instructions. Many of the exersizes that involve the lower back and knees I am afraid to do because of all the mistakes I might make causing an injury. Your Index of exersizes had really helped me feel more comfortable about trying new things to keep my workouts fresh.
I will try the first one on my leg day, i wish i had that safety Bar at my Gym
I didn’t realize you can do lunges without alternating legs after every rep. But then again not alternating resembles the Bulgarian split squat a lot. What’s the difference?
Lunges kill my knees.:( I have a very long femur which tends to throw my knee way over my toes. I think reverse lunges or smith lunges may be worth a try or trap bar squats.
Thanks John, best teacher in the business! Is the smith machine straight up and down or angled? If angled, advise which way to orient body with the angle please.
The smith machine lung is my favorite, very effective. thanks!
Info and video to put it all together. Forward, backward, or walk. Very Good.
2:50 doing legs tomorrow. Nice movement. going to try that. I can feel it already. Got to stack 2 45s, it’ll work.
Any tips for someone who is 6 ‘ 3 and can’t seem to grow legs. Only feel squats in my glutes
I personally like the kb version and I don’t need to load up. Going slow as you show in the vid allows for a tough lunge workout. If I don’t have room to lunge I’ll do step ups.
I feel like leg day with you would be torture yet so much fun!
Dear,
Thank you for yet another video. The turns you use. As well, the use of weights which cause instability in various directions become the more effective workout. Congratulations on your creativity.
Big hug!
Like all your other “redefines”, this was a very inspiring and imaginative collection of lunges. Your on-camera and written comments are very helpful, but being a relative ‘newbie’, does your site (or can your site) talk about the equipment? What is that “boombox” contraption? How high should a “bench” rise? What are those sliding disks under your feet? And what’s the “handle” on that four-legged, furry apparatus after lunge No. 16?
In all seriousness, it is very refreshing to find a site like yours thats not pushing a product, a course, or a lifestyle down my throat —and a simple discussion on equipment or creative alternatives other than soup cans would be most welcomed (—by me, at least.),
(Please don’t send me to the library!)
Buena aporte este video, habrá que poner en practica alguno de los ejemplos. Thanks
I need to try the smith machine raised lunges. That looks like such a good stretch. So far, I’ve only incorporated dumbbell lunges.
Wow! This video (you) are awesome! Again, the music is such a plus!
I did 2.6 kms of lunges yesterday with 10 second rest every 80 meters. I do that once a week. soreness guaranteed for at least 5 days:)).
awesome as always!! have trouble keeping my balance with these exercises. Any suggestions??
Great video.
Very informative (as always).
Can you make a video in different ways to target the teardrop muscle?
I can do a great workout with good results but I dont know how to stimulate that muscle…
You are calling a bunch of squat variations lunges incorrectly….. a lunge literally mean forward and back or back and forward,,,.. up and down is squatting.. as in a fencers lunge..
I love Smith Machine lunges and walking DB lunges. I can’t wait to try the first one legged variation you demonstrated as well as the walking kettle bell variation. Thank you ����
There are so many lies in that video man. letting your knees pass your toes, is not bad for the knees
Is there a major difference between reverse lunges where the leg is dropped back then brought back to the original position and where the leg which was dropped back stays in that position?
I just started doing dumbbells Lunges today (cos pandemic lockdown shut everything)
Holding the dumbbells on the side, I felt this was the most back pain-free exercise ever.
My back is already sore & quite sensitive from basketball injury ages ago so physio already told me to improve my legs & back exercise.
But every time my back is ok, I’ll do leg press, squat machine & the back pain comes back; even if I do them lightly. Even hammys machine was hurting my back.
I’ve actually never like lifting heavy or have anything heavy on my shoulder or back weighing down. I always didn’t like that pressure-on-spine feeling & or on knees.
Although I know many people in the world has had no problems doing squats, heavy deadlifts but there’s so many people like me that done those exercise & actually have had back & knees problems.
Today. first time doing lunges in years & had no pressure on the back muscles & spine at all. Feel so good. And what this video described about which muscles gets worked/activated……is spot on. Is been 11 hours now since I did my lunges & I can feel every spot you mentioned. Can’t wait to do them again in few days when I recover.
I just did some walking lunges with KBs. I love what these do for glutes at the end of a hard squat workout. Thanks for the inspiration!
Injured my back in Afghanistan so no more barbell lunges, usually do dumbell lunges if I do them. Will have to give the KB and smith machine lung a try. Thank you!
Normally do the last one to training:D its a killer for sure!
But gonna try the second one, seems nice!:D Thx for input
I always do dumbbell walking lunges so i would have to say that’s my favorite version. On a leg day to thanks man keep up the great content
So u know,i hv tried my hands recently doing lunges without any weight ( as m a. Beginner), i get disbalanced n cant do it properly widout falling or getting disbalanced. Why is this happening �� n what shud i do??? Plz help..
I nave disc bulghs.and this is the best body train that good for ny surfing
can we do daily jogging and body weight excersie like push up, squat and lunges.. please advice me
I’d be great if you could use a microphone to increase audio quality.
Your into looks like strobe light. It makes me sick, I am prone to seizures. Just FYI I can not risk watching again. It looks cool. Strobe light can throw even those who have never a seizure into one. As with my mother this problem came about later in life.
It’s so easy to watch someone do workouts on YouTube but God when you try it yourself��♀️��♀️��♀️��
That little rock forward of the shoulders before you rise out of the lunge, is that intentional? Is their a reasoning behind it? Or is it an artefact of driving from the hind leg?
Forgot to mention improved cardiovascular system…heart rate and blood pressure improve…it’s an amazing exercise
Honestly I ditched lunges all together for bulgarian split squats. Barbell squat > Split Squat > Hacksaw Press > Leg Press > Leg Curls is my typical leg workout
On the dumbbell lunges you are doing @ 0:17, for the full effectiveness shouldn’t you be exploding with just one step/movement back to the starting/neutral position for this exercises full potential rather than a sort of stutter step, as a PT that it what I would say to a client, just curiosity here people, either way such a useful, informative video!
Did the Smith Machine Lunges at the end of my leg workoutEXCELLENT!
Swole:) walking sucks but thank you for the tips!
Who votes to hating lunges, squats, deadlifts heck anything lower body. ����������⚠️
I have no squat rack so I’m limited to the weight I can lift over my head, can I squat to failure for upwards of twenty or so reps and still gain size because I can’t do anything else
Love the vids man. Also love to get ideas for legs other than squat. Many don’t have the bar like that though. I guess just use a barbell?
The lunge is a good exercise for fighters who strike with both hands and feet especially the jumping lunge a bit more challenging, but worth it.