How you can Do Walking Lunges Techniques, Benefits, Variations

Written by Kenneth Lee 2020-08-26

Table of Contents:

15 MUST DO Lunge Variation Lower Body Exercises (STRONG Legs & Glutes)

*Take your LUNGES and Legs to the next level with these 15 MUST-DO Lunge Variation Lower Body Exercises. If you want to radically transform your legs & glutes you need to watch this video*.
FREE 5 Minute Glute Workout: http://www.criticalbench.com/glutes.
The LUNGE is considered one of the ultimate exercises for a lot of good reasons and in this video, the QUAD QUEEN Ashley Castleberry shows you 15 MUST DO Lunge Variation Lower Body Exercises..
The lunge is a widely used exercise that activates the largest, most powerful muscles in the body and may be the greatest test of lower-body strength and muscular endurance. The major muscles involved are the quadriceps, hamstrings, gastrocnemius, and the gluteus maximus. The lunge also relies on muscle activity at both the hip and ankle joints and recruits the abdominals and spinal erectors as well.
Lunges come in all shapes and sizes, and can be used for a variety of training goals. This video breaks down the 15 MUST DO Lunge Variation Lower Body Exercises and give you some variety when it comes to getting strong legs & glutes..
The 15 MUST DO Lunge Variation Lower Body Exercises in this video will work your thighs, hamstrings, butt and hip muscles, strengthen your core, and can also help to improve your posture and overall fitness, enhance weight loss and give you the best chance of living a longer, healthier life..
Having a strong lower body is vital for overall health as we age. Numerous studies have shown that people are able to live independently for longer and perform those tasks that make up the bulk of their daily activities better if they maintain robust strength in their lower body..
Take this video and use these 15 MUST DO Lunge Variation Lower Body Exercises to transform your lower body and finally get the results you’ve always wanted, STRONG & muscular legs and glutes while having a pain-free body!
Here are the 15 MUST DO Lunge Variation Lower Body Exercises:
1) Stationary Alternating Lunge.
2) Stationary Pulse Lunge.
3) Stationary with Front Kick Lunge.
4) Stationary with Glute Kick Back Lunge.
5) Walking FWD Lunge.
6) Walking Angled Lunge.
7) Lateral Lunge.
8) 3-Way lateral Lunge.
9) Reverse Lunge.
10) Curtsy Lunge.
11) Bulgarian Lunge.
12) Step Up into Reverse Lunge.
13) Elevated (front foot) Lunge.
14) Alternating Jump Lunge.
15) Rocket Lunge.
Break these 15 moves into 3 days of leg and lower body work and then perform each of these squat variations for either 8-12 reps or 30-45 seconds based on the exercise and on your level of fitness..
Enjoy and make sure to leave us a comment or question below and don’t forget to SUBSCRIBE to the Critical Bench YouTube channel for more great exercise and workout videos..
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How you can Do Walking Lunges Techniques, Benefits, Variations

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Lunge Guide | How To, Variations, Benefits, and More

Show Description

Lunge Guide.
FULL GUIDE: https://barbend.com/lunge.
0:02 How To.
2:45 Lunge Variations.
3:25 Muscles Worked.
4:45 Lunge Benefits.
5:23 Lunge Mistakes.
The lunge is a phenomenal lower body exercise for tackling multiple adaptations all at once. Nearly everyone can benefit with the use of the #lunge in their training program..
One of the best characteristics of the lunge is the endless variations you can perform with them. Outside of the main forward lunge, you can perform lateral, walking, reverse/backward lunges, and this list goes on..
Then to make this movement even more dynamic, you can apply different loading parameters and heights in which you’re stepping to and from to increase #training adaptations even further..
In this #exercise guide, we focused on the forward lunge as it’s often the most common lunge variation performed..
How To Perform the Forward Lunge.
1. Pick a target on the ground in which you’re going to consistently step to for each leg..
2. Step out and grip the floor with the foot and allow the knee to track over the toe accordingly..
3. Once the back leg lightly touches the floor or hover just above it, drive through the front leg and stand upright to your starting position..
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4 Awesome Ways to Perform Walking Lunges

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4 Awesome Ways to Perform Walking Lunges

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Bulldozer Quads 2 Ways to do Walking Lunges with a Barbell

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FREE Workout The 5-Minute Glute Workout.
http://www.criticalbench.com/glutes..
Strength Coach Brian Klepacki, MS, CSCS shows you TWO ways to do the barbell walking lunge for stronger quads and glutes. The walking lunge is a favorite for many people looking to increase leg strength while tightening the glutes and improving balance..
Adding in some additional weight like a barbell makes the walking lunge a lot more challenging and will help make those legs even more sturdy and powerful….
The stability required and strength through the core muscles is a great side effect of doing weighted walking lunges, especially with a barbell..
Check out these other amazing related leg training videos:
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https://youtu.be/B9l4N9IU8sg.
https://youtu.be/xvC10-eCuXs.
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Lunge Tutorial: How To Perform the Walking Lunge

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Tutorial on how to perform the walking lunge. Great for developing your leg strength, specifically hits the glutes, hamstrings, and quads.

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Knee Pain with Lunges (HERE’S YOUR SOLUTION!)

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Train without pain and see faster results with ATHLEAN-X.
http://athleanx.com/x/less-pain-equals-more-gains.
Knee pain is one of the most common side effects when doing lunges. In fact, leg workouts are compromised most often by discomfort in the knees when doing the very leg exercises that are supposed to be helping in the first place. In this video, I show you how to correct one of the most common sources of knee joint pain in your leg workout, the forward lunge..
The forward lunge is particularly harsh on the knee for a variety of reasons. First, with the foot beginning the exercise in an open chain position, there is less stability provided at the knee joint itself. An open chain leg exercise is one in which the working foot is not in contact with the ground or a similar stabile surface. As you can see in the initial phase of the lunge, your foot is in the air. Combine this with the fact that the knee is in a partially flexed position and you realize that there are increased eccentric loads being placed on both the quads and the tendons of the knee..
When your foot finally makes contact with the ground, the ground reaction forces are directed up through the leg and borne by the already eccentrically stretched knee. For someone that is suffering from patellofemoral knee pain, this can feel like a sharp knife being driven into the knee joint..
The next thing you want to consider is that the direction of the lunge, being forward, is placing a natural vector of the force anteriorly. This acts to drive more load into the anterior structures of the kneecap and puts additional strain on the patellar tendon and patella underneath..
In a reverse lunge however, the knee on the working leg is supported from the very beginning of the exercise. With the foot placed in a closed chain position, you don’t have to worry about the shock factor that occurs when the foot strikes the ground as in the anterior lunge. The force is actually directed more vertical and back which helps to load the hip and the quad better, making this an even better exercise for helping to build bigger quads..
Finally, with the hip slightly more flexed than in an anterior lunge, you help to put the rectus femoris on slack which eases some of the strain being borne across the patellar tendon in the knee. This helps to alleviate some of the knee pain commonly found when doing the regular lunge..
As you can see, you don’t have to stop lunging all together if you get knee pain when doing lunges. You just have to alter the direction in which you’re lunging. It’s these kinds of modifications that make the difference between training and just working out. If you want to start training, and training like an athlete then head to http://athleanx.com and get the physical therapist created ATHLEAN-X Training System..
For more videos on how to fix knee pain with squatting and also what causes patellar tendonitis, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Read: How you can Do Wrist Curls Techniques, Benefits, Variations

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4 Dumbest Lunge Mistakes Sabotaging Your QUAD / LEG GROWTH! STOP DOING THESE!

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If you want thick and beefy quads, lunges are an amazing exercise to add to your leg day! But because you’re taking an “actual step” forward with weight, the chances of stepping incorrectly and placing strain on your lower back and knees is very high. But once mastered, the dumbbell or barbell lunge will become one of your favorite leg day exercises!
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4 Dumbest Lunge Mistakes Sabotaging Your QUAD / LEG GROWTH! STOP DOING THESE!
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Step-By-Step Instructions. Stand with your feet roughly hip-distance apart. Check your posture before starting—your torso should be upright and tall, core engaged, your Take a wide step forward with your right foot—plant it roughly two feet ahead, allowing your left heel to lift.Stand up straight with your shoulders back. Hold one dumbbell in each hand and keep your arms at your sides, keeping Keep your arms relaxed at your sides throughout the whole movement.

Step forward with your right leg, putting your As your right foot strikes the.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.1. Take a big step forward with your left or right leg and slowly drop your back knee towards the ground.

Make sure your 2. As you drop to the ground, stop when your leading knee reaches slightly below 90° and your front thigh is parallel to 3. Push off your front foot and drive the back leg.4 Benefits of Walking Lunges. Below is a listing of the benefits walking lunges can offer athletes of all sports.

You can read a more comprehensive benefits article here.. 1.How to Use Walking Lunges Before trying Walking Lunges, you need to master the Split Squat and Forward Lunge. The Split Squat keeps you in one steady position, while the Forward Lunge.A walking lunge works the same muscles as a basic lunge, but it may help elevate your heart rate from the additional movement.

To do a walking lunge: Start by performing a basic lunge.This article will discuss the benefits and effectiveness of lateral lunges, the features of the execution technique and variations of side lunges with different equipment. Lateral lunge: technique and performance features. Why include a lateral lunge in the training plan when there are so many exercises for the legs and buttocks?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.

This walking lunge variation from Bret “The Glute Guy” Contreras, as part of the #MHGluteProject, is designed to preferentially target your hips by using the following 2 tweaks: 1.Walking Lunge Stand with hands on your hips or holding dumbbells at your sides. Take a giant step forward with left leg, and bend both knees to drop right knee toward floor. Legs should form.Walking lunges are a variation of the stationary lunge exercise.

Instead of standing back upright after doing a lunge on one leg, as you would in a stationary bodyweight lunge, you “walk” forward by lunging out with the other leg. This movement continues for a desired number of.There are forward/reverse lunges, walking lunges, lateral lunges, pli é lunges, twisting lunges, and weighted variations of all of the above using dumbbells, barbells, clubbells, kettlebells, and many other training implements.

There are lunges that involve slower, grinding strength, and lunges that require more dynamic, plyometric strength.How To Do A Walking Lunge Stand tall in front of a long and clear walkway. Your feet should be hip-width apart, your chest up, and your core and glutes engaged. Take a.How to do a lunge correctly One of the best variations of lunging is the reverse lunge – done by stepping one foot backwards instead of treading forwards.

While it might sound like a tricky mov.

List of related literature:

To do healthy and effective lunges, do the following: • Stand with feet at normal width apart, one foot back as far as comfortable.
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features by Paul S. Auerbach Elsevier Health Sciences, 2011
You can do these as static lunges, in which you take a step forward with your left leg, say, then lower yourself until your right knee nearly touches the floor.
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle by Lou Schuler, Alwyn Cosgrove Penguin Publishing Group, 2005
For a balance exercise after backward or forward lunges, you can add the raise of the bent leg forward, with sideways lunges—raising a straight leg to the side.
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines by Rita Santos-Rocha Springer International Publishing, 2018
To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
from there, raise your legs— keeping your legs straight or your knees slightly bent—squeeze your glutes as you reach full hip extension, and then lower your legs with control.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
To work the Outer area of the quadriceps and create a sweep to the quads, position the feet shoulder-width apart or less with the toes pointed forward and parallel with each other.
from Natural Bodybuilding by John Hansen Human Kinetics, 2005
These include a lunge with one knee lift progressing to walking lunges.
from The Pelvic Girdle E-Book: An integration of clinical expertise and research by Diane G. Lee Elsevier Health Sciences, 2011
Perform the same motions with the left leg: step back, press the heel into the ground, straighten the leg, and contract the buttock muscle; hold for a beat; return to the starting position.
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot by Esther Gokhale, Susan Adams Pendo Press, 2013
To perform the East Lunge with the right leg, keep both feet facing forward and take a large step to the right side, dropping your body into a wide squat position.
from Stability, Sport, and Performance Movement: Great Technique Without Injury by Joanne Elphinston Lotus Pub., 2008
Continue to relax forward, keeping your legs flat on the floor, until your fingers can grasp the big toe of each foot, your elbows can touch the floor, and your whole upper body can rest on your thighs, with your head on your knees or a little below them.
from Art and Science of Raja Yoga: Fourteen Steps to Higher Awareness, Based on the Teachings of Paramhansa Yogananda by J. Donald Walters Motilal Banarsidass Publ., 2003

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

How you can Do Upward Facing Dog (Urdhva Mukha Svanasana)

143 comments

Burdana 2020-08-26 - 12:30

Program Selector Tool! Get The Right Program For You! https://muscularstrength.com/Program-Finder

Fenrikora 2020-08-27 - 13:53

Great video! I lunge often and have thought of what was right and this confirms what I was already sure is perfect form!

Ariuwyn 2020-08-27 - 20:59

I downloaded that shitty app and you can’t do jack shit with it if you don’t PAY!

Nuadardred 2020-08-28 - 10:15

I cant believe how weak my abs are I’m suppose to keep my core tight throughout everything i do. I never new this maybe that’s why my back is fucked up. Dee Dee dee

Bozius 2020-08-29 - 01:04

Great content as always. ��
What shoes would you recommend for leg training? Would you take multiple trainers with you to the gym so you have squat shoes, then change into flat shoes for deadlifts, then something else for lunges/plyometric exercises? Personally I need a bit more ankle support for my lunges and something which will absorb the impact to save my knees. But I do appreciate the lunge. It’s a really good compound movement and I think it’s one of the best exercises for targeting the glutes alongside the quads. What’s not to love?!

Anayardin 2020-08-29 - 14:00

I would love to use the app, but it doesn’t work. It won’t let me create an account, it keeps saying “All input fields are required!” Even though, I’ve entered all info in all fields.

Dalasida 2020-08-30 - 03:33

Holy crap. That long ling (the bad way) you did look like it hurt. I’m going to try stepping back next time I do these. I love lunges. Thank you, Scott!

Dalarad 2020-08-30 - 20:16

always here bro haha! we want more upper body & arms videos thanks a lot scott you’re an hero

Mular 2020-08-31 - 10:27

“Lunge” is one of those words that when you say it over and over, it loses all meaning.

Oghmardred 2020-08-31 - 12:40

“… because your form is gah-bage….” That Boston accent just gave my workout a 100% boost.

Graniwield 2020-09-01 - 08:57

No hate or disrespect…but wear a shirt big man. It has no purpose to sending out your information.

Alsazar 2020-09-02 - 05:07

The rear lunge is much safer than the forward lunge due to hip/skeletal formation. The danger is much greater for females. The U.S. Army figured this out almost 30 years ago. It seems the Army sends hundreds of thousands of young healthy people through basic training every year. Wow, who would have thought!) All do the same exercises for the same number of reps etc, which makes it a wonderful laboratory to compare exercises. The purpose is to condition these trainees without injuring them. It was noticed that females (as the Service gained a higher proportion of women) suffered injury at a much greater rate than male trainees doing the standard lunge. Analysis indicated that different torques existed in the hip sockets for females because women are designed differently to allow child birth. The reverse lunge was looked at and it produces much less torque on the hip socket. The reverse lunge was substituted for the forward lunge in female basic and injury rates were reduced. Now that there is a push to integrate male/female basic, this substitution may no longer be practiced.

Zatus 2020-09-02 - 21:33

The reverse lunge is my go-to. The walking lunge is what I’ll rotate in for variety. That OH DB lunge looks brutal; I’ll try it, thanks.

Anagrinn 2020-09-03 - 18:12

Lunge got my Hams and Glutes growing like crazy actually not quads

Aurisius 2020-09-04 - 12:38

Weird seeing him trash kinobody. I remember they were on a video podcast like five years ago lol

Tabar 2020-09-05 - 00:36

I’ve always done walking lunges. Felt the hardest to me, although i’ve never tried overhead which will probably be harder. And yes backwards is the easiest imo.

Kulador 2020-09-05 - 10:09

definitely needed this one. lunges are the exercise i goof up the most.

Grogar 2020-09-06 - 13:16

Am I the only one who loves leg day? People admire my legs in the gym but they’re not ready to train legs twice a week (Monday and Friday). Train legs guys, A balanced body looks far better than a well developed upper body hanging on weak and small legs.

Mogamand 2020-09-07 - 04:49

My knee does not point in the same direction as my feet. Makes me confused. My knee points forward but the foot points slightly to the right. So I am not sure which should be aimed forward. I am focusing on the knee forward but that means th foot can’t be angled forward.

Malagore 2020-09-07 - 11:01

I stop doing lunges after getting hurt everytime I did them. No matter if I did “proper” form or small strides I would still get injured.. just wondering if there’s other reasons for me getting injured

Truewing 2020-09-08 - 05:57

WALKING LUNGES WITH A 50 LB BARBELL IS THE BETTER OPTION, DID THEM TODAY

Adorardana 2020-09-08 - 21:38

LUNGE WITH LETTUCE, MAYO AND PICKLE ON THE SIDE PLEASE!!!!!!! #HERMINATOR 2020

Kazralmaran 2020-09-09 - 07:51

I hate doing reverse lunges but they are an awesome quad and gluten builder

Fedred 2020-09-09 - 10:05

I better follow this advice, because I don’t want my form to be GAHbage.

Periswyn 2020-09-10 - 04:43

This exercise is really Kick-Ass.

I mean that literally I tried it yesterday 3 sets of 5 each leg. My ass is killing me��

Mavege 2020-09-10 - 14:22

+ScottHermanFitness what is your take on CoolScupting to get staaaaaaaahted? I’ve followed a good diet and workout plan till now but I don’t see results:(

Aurirne 2020-09-12 - 09:20

Those are wrestling shoes, right? Thinking about using them on squats

Anaranin 2020-09-12 - 22:07

Watching this vid made me remember I haven’t done overhead squats for a while.

I’ve never saw overhead lunges before (The thing that made me think of overhead squats obv) but will try them out since my core needs more work too.

Burilace 2020-09-13 - 02:00

Your app doesn’t seem to be working. Signing up in particular.

Fenrishakar 2020-09-13 - 16:48

What’s everyone’s reason for weight lifting? I’m not vain and want muscles I’m struggling to find reasons to go..Help a brother here

Malameena 2020-09-14 - 09:11

I couldn’t sign up to your mobile app. Keep getting error message, same thing if I try logging in with Facebook.
Let me know when u fix it:)

Cewield 2020-09-15 - 07:39

I love your channel so much but I especially love your follow along workouts I use them ALL the time and I’m begging pleaseeee make more they’re so helpful and I think everyone else also wants you to make more

Terr 2020-09-16 - 02:59

Hello Scott this is my first time actually commenting in a video of yours but I’ve been following you for maybe 5 or more years now but this is probably irrelevant but I have two questions.
1. What do you think of the encyclopedia of modern bodybuilding by Arnold Schwarzenegger I ask this cuz I’m doing the routines it says and it’s been helping but I am just curious about your thought
2. What are your thoughts about the joe weider tapes
Keep up the great work you’re a little shinning light that helps people that need help in fitness in the truth and honest way and there’s literally a lot of gaaabage out there so I’m glad you keep true to what you say I’m a fan take care ✌��

Blackfire 2020-09-16 - 12:23

Hey man, I totally love all your content and information that you provide to us all. I had a doubt today after working out my legs that should I do lunges at the beginning or at the end of the workout? My trainer made me do walking lunges in the beginning and as a result I wasn’t able to lift as heavy as I normally do on a leg day. I personally thought that doing half decent on all the other excercises was not worth it i guess. It would be a great help, please look into this Scott.

Saifyn 2020-09-17 - 00:18

This guy speaks like a dick typical american loud and thinks he’s the bollocks

Kenius 2020-09-17 - 12:23

FUCK I stubbed my toe:( gonna have to skip legs again today ��‍♂️

Doomredeemer 2020-09-18 - 10:23

This reminds me, where do regular squats fit in a push pull leg program? Is it on leg day or push day? Or even pull day cuz it works the back

Conjurus 2020-09-18 - 21:48

Nice video, but the lunge and twist seems pretty useless to me.

Momeena 2020-09-19 - 04:27

Reverse lunges in a power rack with a safety squat bar is the best imo.
If you hold the rack with your hands, you can use more weight, but you will forfeit the stability gains.

Mavezan 2020-09-19 - 22:32

omg that dig at kinobody. oof.

hes one of the most fakest people out there only looking out for himself.

Anath 2020-09-20 - 20:32

I just tune into every Scott Herman vid to hear the words GAAAAHHHBAGE and STAAAAAAHTED

Shazahn 2020-09-21 - 07:56

Appreciate your efforts throw the years. Stay humble and be yourself.

Thondis 2020-09-22 - 02:35

Staaaahhdet! Does that mean started?�� funny, but great video’s

Faerg 2020-09-22 - 13:58

Every time I hear baaaaahbell I think of a sheep with a bell around its neck ��

Delarad 2020-09-23 - 16:30

From what I’ve read, there’s nothing wrong with the knees travelling past the toes

Ishngda 2020-09-24 - 03:01

Great content please continue the dumbest mistakes series..

Lunges are targeting more quads than glutes and hams??

Vudolmaran 2020-09-24 - 12:13

Thanks for the tips and advise ��….trust me, I needed this

Taukasa 2020-09-24 - 21:24

Wow I didn’t know that the 1st one was a mistake…
I mean yeah the toes and knees should always be in a straight line,but the hip shift,everyone in my gym does that,even my hip shifts sometimes:P

Oghmasida 2020-09-26 - 02:06

2:43 if Scott was a character in street fighter, this would be his countdown animation.

3! 2! 1! FIGHT!

Anahelm 2020-09-26 - 15:31

idk Scott, lunges seem to hurt my knees way more than squats do. I can squat for days but one or two lunges and I’m second guessing myself.
edit: nvm I saw the full video, problem solved:D

Kirirne 2020-09-27 - 03:56

Hey Scott, great tips and have been making a couple of these mistakes so will correct them. One thing, on the twisting lunges is it important to only twist to one side? Or could you twist to both sides? Also, I sometimes lean forward when lunging (sprinter lunges or something? from an Athlean X vid) would you consider these worthwhile or do they put lower back at risk?

Frostterror 2020-09-27 - 21:41

Love this channel yall, i like how he explains stuff. he doesnt just give suggestions, but also explains the logic behind them ��. �� would recommend to all my workout buddies ��

Kazijar 2020-09-28 - 15:58

Hi Scott thanks for the information
I would love to know how to fix my lunges because having belly fat kind of restrains me from doing it correct. It is like my belly keeps forcing my spine to lean forward though my attempts to stay in that natural position. Something that distracts me from focusing on the move. ANY TIPS HERE?
P.S: I do the walking lunges!
Thanks in advance

Mauhn 2020-09-28 - 23:32

Don’t underestimate the power of a barbell lunge… Hello jelly legs ��

Faerg 2020-09-29 - 02:53

Jeff does them without weights to demonstrate, but does any experienced gym goers actually do this exercise without weights? Do you recommend doing them without weights, because when I add heavier weight it doesn’t seem to be targetting quads, glutes, and abs like they should, it just feels like more stress on my knees, hips and back

Andromabor 2020-09-30 - 10:22

This May I started to do (forward) lunges, I already have squats in my exercise before but I added lunges, and after a few days my left knee hurts when I was about to do some squats
I still did some forward lunges in my workout after that while feeling that left knee pain, but recently I stopped doing the forward lunges, only squats and some reverse lunges, any idea when will this left knee pain while doing the leg exercises will heal? or any natural remedy to heal this?

Baghma 2020-09-30 - 22:39

while doing lunges going on front foot on 90 degrees the front of the knee cap or inside the knee cap hurts for some reason
any help or stretches would be helpful?thank you

Burirana 2020-10-01 - 19:27

I have no idea what I have. The left knee has started getting light dull pain just resting not when doing the exercises. However I have weak glutes and as a compensation, much stronger quad and hamstring. Left hip a bit in anterior tilt and often standing on locked or almost locked knee, quad and hamstring often firing up instead of glute, walking or so. Those muscles, hamstring and quad are also often very tight and after exercising almost stay in tension. The left foot points more open than the right one and also had a broken pinky toe at some point. Tight something, a tendon perhaps, in the inner thigh as well, preventing from sitting like in an easier version of lotus pose without feeling burn/locking up there.

Now the knee pain wasn’t a thing until I started exercising glutes and legs. I wonder how common of an issue this is and if this is just the question of training the glute more and stretching those leg muscles (stretching hamstring makes me wanna scream immediately and it just feels like stretching doesn’t help much)? Although I’ve watched other videos of yours that say stretching hamstrings is usually not helping anterior tilted pelvis caused pain. Would that eventually place the bones coming to the knee properly and also hold the foot in a more proper position? Or maybe I’d benefit from some supplement that helps joints? Maybe you’ll address issues like this in a future video.

Sataur 2020-10-02 - 08:41

What I’ve found: Lunges (bad!), Reverse Lunges (better) Static Lunges/static split squats (much better).

Gavinrari 2020-10-03 - 00:53

This happened to me in a long car ride the pain is still there. Maybe this will help

Dunos 2020-10-03 - 10:21

For athleat who moves forward in their sport are front lungest better:D

Sterndweller 2020-10-03 - 11:31

Forward lunges would hurt my right knee so bad.. It was like the bones were grinning against each other. Reverse lunge.. No sounds of cracking or pain. Genious

Forceforge 2020-10-04 - 05:43

I think this advice is incredibly useful. This is the only youtube video with suggest doing the lunge this way. I tried it one time and never go back. It really saves your knees!!

Vudogul 2020-10-04 - 22:26

I so so needed this! My lunges are garbage right now. Hopefully after incorporating your tips I should be seeing some improvements soon! Thanks Scott!

Fearlessweaver 2020-10-05 - 21:09

It really does help… much better variation for painful knees

Fauktilar 2020-10-06 - 14:20

Wow, I’ve never done these and the difference is night and day. Once again Jeff is a gem

Dolv 2020-10-06 - 15:53

The angle of your tibia in both your front and reverse lunge is very knee dominant. Regardless of choosing front or reverse lunge, it is probably better if you keep your tibia more vertical in order to encourage more hip dominance, therefore reducing stresses on the quad and in turn knee joint hopefully resulting in less pain because of that.

Personally I will prescribed reverse lunges, not because of open or closed chain, although that is a good point, but because in a reverse lunge I find patients are less prone to conducting the lunge with knee dominance. When doing a forward lunge I find the forward momentum of the movement encourages the knee to be more forward of the ankle, thus making the exercise more knee dominant. That’s not to say I wouldn’t prescribed forward lunges, it’s just when trying to combat knee pain and the patient has this movement pattern I find myself having to intervene a lot more than than if I prescribe reverse lunges and ultimately I want the patients to be able to manage without me in the long term and be pain free doing it.

Daicage 2020-10-07 - 09:58

Bruh…It’s so simple it’s genius. I never would’ve thought to do this in reverse.

Rexshaper 2020-10-07 - 17:35

It hurts when I’m moving up to s straight standing position from a lunge. What might be the cause of that?

Dalann 2020-10-09 - 02:12

This is so so helpful. I always have pain and stiffness above my knee cap after I do lunges. Will definitely try the reverse lunges instead.

Merr 2020-10-09 - 21:59

Bless you! I’m not 100% sure why, but I couldn’t keep proper form on a forward lunge after about 3 reps because I would lose my balance. I can actually keep proper form on the reverse lunge with no balance issues whatsoever.

Goltizilkree 2020-10-10 - 10:36

Would you say lunges are worth substituting for the reverse ones on a perm basis as a safer option or only if you get the pain

Maujora 2020-10-11 - 07:07

I don’t think making fun of instagram retards is the way to go… I get that SJW vibe from you and it kinda takes away the quality of your videos and you’re giving them even more views. Anyway good content, keep it up!

Doukazahn 2020-10-11 - 16:58

Why does my knee hurt with the leg that isn’t stepping forward it’s like when it stretches that way I feel joint pain which started happening recently out of nowhere? Please help.

Saithirdin 2020-10-11 - 23:47

Jeff! You are the man! Thank you for sharing. My wife and greatly appreciate your hard work. Cheers!

Munithis 2020-10-12 - 17:28

Im pretty sure i pulled my quad doing this. I did them last week and felt great, went to go again monday and first drop down instant pain in the front of my quad like a 1″ strip half way down my quad.. could be hip flexor? Is that a common issue? Im not in alot of pain so not serious but curious if this is common. I can do all other exercise pain free so donno what happened. Fairly new to actively exercising.

Kazikree 2020-10-13 - 15:29

These videos are so helpful!

I do have a question about my knee cap, tendon, and quad stretch. When I stretch my quads, I often feel the stretch more just above my knee cap rather than the middle of my quads. I’m guessing that would be one of my tendons and it doesn’t feel good so I’ll stop. I’m not sure if I’m doing it wrong or if something else is affecting it. It’s the same knee that often has pain and popping, which I’ve been slowly addressing my feet, ankles, and hips in order to fix it. Oh! And the inside of my thigh on that same leg has been tight, I’m pretty sure I pulled that muscle and each time I try to stretch it carefully it still ends up feeling worse afterwards.
What is ultimately causing it and how can I fix it?
I can’t see a Dr or anyone for about 6 months, that’s how far out the appointments are. It’s not serious but it’s definitely bothersome.

Dalann 2020-10-13 - 20:49

Is there really any difference to even bother with forward lunges even if it does not bother your knees?

Modinn 2020-10-14 - 15:35

Glad I found this. I can squat, deadlift and leg press all day long. I’ve always struggled with lunges. Guess since I’ve not done them for a while, and I’m not obligated to do them how I had to back in the high school days, I can start with body weight to work on form and technique and then promote to dumbbells or weighted barbell. Thanks man!!!

Conjusius 2020-10-15 - 09:30

Lunges are unnecessary unless you’re playing a sport. Causes anterior translation to knee. Which destroys knees. Effect of exercise is quads some adductor muscle involvement and 2 of the 3 gluteal muscles ate worked. Theres 20 exercises that work the same muscles and have almost no risk or downside. You exercise unless your playing a sport to stay healthy. Why would I purposely hurt my knees if I’m not playing a sport. Ridiculous…ex physical therapist??? Now we know why your an EX…p.t. Terrible advice. Borderline if you’re a professional trainer you can get sued. If you’re a PT you learned that lesson already…loss of license n possibly a malpractice suit to you and the person overseeing your work.

Miralen 2020-10-15 - 17:43

What activities or exercises are recommended to improve the lower back muscles? I have been having lower back pain, soreness and stiffness, however want to improve my core and other muscles related to the lower back.

Tanris 2020-10-16 - 15:37

What about walking lunges?? Do they put pressure in the knee

Nuadwyn 2020-10-17 - 01:58

My toes hurt when I’m doing lunges �� I can’t do lunges at all

Thorgara 2020-10-17 - 16:12

Someday not far off I will move to the US and train with Jeff as my PT! I’m gonna make that happen..Ur videos are phenomenal Jeff!
Love from a doctor in India

Malamand 2020-10-18 - 11:23

This helps a bit but still have pain. My knee doesn’t track forward but tracks out. I will look for another video from you.

Thetawyn 2020-10-19 - 03:25

And just imagine how many fitness books including personal trainers manuals teach doing forward lunges.. you always need to do extra research

Whiteconjuror 2020-10-20 - 02:02

Actually u should keep your shin perpendicular to the floor stretch your foot out further

Goldsong 2020-10-20 - 11:29

I had arthroscopic surgery on my knee. The Dr had to drain it,cut my ligament and move my knee cap back over. I’ve been going through physical therapy and I find it hard to do lunges and we’ve been practicing after over two months from surgery. Any suggestions on doing lunges and working the knee too strengthen it again. I had Pigmented villonodular synovitis.

Mabor 2020-10-21 - 09:45

i get knee pain in lunges but not on the excercising leg, its in the supporting leg.

Nejin 2020-10-21 - 15:02

Brilliant. I’ve avoided lunges for years because of that stabbing pain and the days of pain that followed. Going to start slow and see if this changes things.

Windflame 2020-10-22 - 04:08

I was doing sprinter lunges as suggested in one of your videos and was feeling a little pain near my patellar tendon.
Searched ‘pain with lunges’ andthis came up. You really have a solution to everything!

Groshicage 2020-10-22 - 05:44

Thanks for the dissertation! Most people just smile and say ‘Buck up’ without any scientific explanation, so this is very much appreciated.

Nighthunter 2020-10-23 - 21:03

Great information although the part I gathered most was painless lunges; it’s true. Thanks for biblical amounts of athlete training information for most all ages and levels of gym experiences and athletic talents. Great job you are a “gym!”

Miraris 2020-10-24 - 02:40

But what about the sharp knee pain that hits in the BACK leg? When the knee goes down towards the ground, that is when sharp pain occurs.
Again, I am referring to the knee pain in the leg that is in the back, with knee touching (or almost touching) the ground. That is where the worst pain is for me, to a point that it is difficult to stand back up. What to do to alleviate that one?
Thanks in advance

Ironblade 2020-10-24 - 15:41

This is brilliant!! Forward lunges are brutal for my knees (even with proper form), but the reverse lunges are painless!! You are the best!! Thank you for saving my knees and providing such a great service!!

Feriel 2020-10-25 - 08:25

I don’t think that there is someone as good as Scott when it comes to fitness and tips and tricks, advice and other. So much respect for him!!! He is dropping some free knowledge!!!

Gorn 2020-10-26 - 10:43

HI Jeff, I can’t do lunges because I have a disability in my legs and there is a difference of almost 5 cms between them, and the only exercise I can’t do is front or reverse lunges. What could you recommend me?

Frostshaper 2020-10-26 - 17:58

Holy crap. My knees sting like like that whenever I apply weight while bending them. I’ve been told it’s that particular tendon as well.
Alongside this exercise, is there a sort of rehabilitation routine I can do to get over this issue to be able to train my legs properly again?
(You probably won’t see this but I’m really really hoping you do!)

Shalore 2020-10-26 - 19:38

My patella popped out when I was in high school and I avoided lunges ever since. Now I’m trying to learn the proper way bc it causes me pain while doing other exercises

Dazan 2020-10-27 - 12:26

For me it’s the knee that’s close to the ground that hurts, in my case it’s my left knee. When I alternate, that same knee feels ok…what could I do to alleviate the pain?

Ghoath 2020-10-28 - 03:30

How harmful is it to to land and push off of the ball of your foot during a forward lunge?

Stoneseeker 2020-10-28 - 18:36

Love the explanations great channel thank you awesome I can work out now Im always going to this channel for workout advise

Shakarr 2020-10-30 - 02:16

great advice and alternative to forward lunges that honestly become harder with age.

Nalmedar 2020-10-30 - 20:24

As far as reps do you guys count each leg as one or, do you doth both legs and count that?

Andromanara 2020-10-31 - 00:16

I’ve heard that you should avoid the iso quad machine because it puts too much force on the knee. But should you always avoid forward lunges? I’ve never heard someone say it can’t be done safely.

Nuarin 2020-10-31 - 06:06

Nice. I’ll give it a shot. Sound exactly like the pain I’m getting.

Zulukinos 2020-11-01 - 13:54

I’ve been searching for some time, I want to know where I should put my focus when doing a lunge.
When I step forward to do a lunge, in which leg should I put my weight? Should I push my front stepped out leg back to go in to normal position?

Buzel 2020-11-01 - 18:35

is there a different muscle being focused on when doing the stationary alternating lunge compared to the curtsey lunge?
and is there different muscles being involved?

Vumuro 2020-11-02 - 11:03

Good tutorial on forward lunges and backward lunges but doesn’t real solve the knee pain issue. Also reverse lunges over recruits the Adductor Magnus muscle so for guys who thighs rub together when they walk reverse Lunges is not the way to go.

Ironfire 2020-11-03 - 06:12

your comment on fwd lunge but stepping with the mid food instead of stepping with the heal.

Shabei 2020-11-04 - 00:51

What to do if u feel pain on the other leg, that stays in the same position?

Kamuro 2020-11-04 - 09:55

Would you recommend the reverse lunge for ppl who are slew footed (toes pointed outward) because I have problems with my stability. If I go in the motion with my toes pointed forward then that knee starts to point inward… and if I leave my toes out that feels really uncomfortable putting that force on the side of my foot rather than the ball of my foot

Shadowgrove 2020-11-04 - 14:00

Hey there, I’m just starting with exercising at home. Your channel helps a lot. Is it only for man or also for woman?
Can you do the same with sideway lunges? Reverse them? �� My knees hurt a lot..

Monius 2020-11-05 - 18:28

I have the pain either way. Squatting I get the knee pain at near 90° angle of the knee joint.

Gralune 2020-11-06 - 13:09

Feeling a meniscus sort of pain from side lunges I think. Not sure what to do about that.

Faezilkree 2020-11-06 - 21:30

Is there a video fro Athlean X on how to reverse lunge correctly?

Douzahn 2020-11-07 - 18:00

Hi, I am a 33 yr old female, that has patellar tendonitis. I have had mild symptoms for at least 6 weeks, but now only experiencing discomfort with certain moves? Should I continue training as normal, only modifying/doing alternates of those moves causing discomfort? Then adding in moves to help strengthen above and below the knee as seen in other videos on your channel? Thanks!

Yozshuk 2020-11-08 - 07:14

Thank you! I’ve been having some small pains during my lunges and this may well be the answer! ��

Dianawyn 2020-11-08 - 10:37

I recently found this channel and am loving it. Jeff is so generous with his knowledge!

Malalsa 2020-11-09 - 09:01

Ive seen other advice that says you actually want to lean forward on the lunge and not stay vertical….

Mo 2020-11-10 - 06:44

Hey Jack. I incorporate the Lunge into a lot of my Leg days whether it be resistance training like doing a weighted lunge squat or vertical jump training unweighted reflexive training moves like rhythmic jump squats. I’m not sure I have my ratio though of low rep, hvy weight (strength) workouts vs. my med-high rep, quick low or unweighted workouts (power). What sort of balance would you try to achieve if your goal was gaining inches on your vertical?

Your channel has been around for years, I see you’ve changed a lot and think this is an awesome niche. Congrats on enduring and your fitness and physique related achievements.

Gacage 2020-11-10 - 15:44

Greetings from Germany! really like your Videos, especially your way of explaining the exercises!! Keep going!:)

Togul 2020-11-11 - 18:24

Hey dude I’m a 16 y/o male, 5’4″ 135lbs and I’m in the normal range on the BMI scale, but fairly close to overweight and I need some help getting myself into a “slim” figure again. Last week I’ve started working out along with your 15min at home no equipment circuit vid and started reducing my caloric intake per day, and I’ve lost about 1 1/2 lbs already, making me 133lbs8oz. I was wondering If you could further guide me on what to do next, if I’m doing anything wrong, and what I can do to speed up the process and make it more effective.

Kemi 2020-11-12 - 08:40

I’ve lived with congenital joint defects in both of my feet (only one of which has been operated on so far), so leg workouts are especially hard for me. I’ve started doing lunges and they prove to be difficult! To those who are recovering from injuries or are under beginner level I recommend strengthening your core and leg equilibrium by balancing on a bosu for 5-10 minutes before attempting the lunge. As the days go on, everything becomes easier I just wanted to provide some deviated insight! Thanks again for the great video =D

Stoneterror 2020-11-12 - 19:20

Grozil 2020-11-13 - 06:10

Tried these today, nearly busted my ass three times but quads were burning ��

Vudor 2020-11-13 - 20:34

What would you do if you cant go back up when you go down? Like if i want to do it to failure or if i think in able to do it but i cant?

Anahelm 2020-11-14 - 06:51

I notice you bring legs together between lunges, do you recommend continuing your step and not stopping?

Moonray 2020-11-15 - 00:42

Why do all you bozos feel the need to do these videos shirtless? You can absolutely do a lunge with a fucking shirt on.

Doriri 2020-11-16 - 01:16

Thank you Dr. Coach Brian, and thank you for the demonstration. I’m off to see what else you have.

Moralv 2020-11-16 - 07:43

Malmaran 2020-11-16 - 13:45

expecting knee pain during lunging, I don’t want to stop doing it, I think it’s a great staple workout, any suggestions (I only do bodyweight lunges)

Laiath 2020-11-17 - 19:15

What are the best quad isolation exercises with a barbell / free weight?

Adolas 2020-11-18 - 06:08

ever since i started doing reverse lunges with a resistance band the pain in my left knee flares. not sure what to do because the dr. told me to exercise and this happens when i only do a few lunges. I keep doing little by little everyday an i like to think I’m gradually getting better but the pain is making me worry. can you help?

Vudozragore 2020-11-18 - 17:15

Whomever shoot this video did a really good job, the camera movement with the exercises are insane.

Mothris 2020-11-19 - 19:17

My knee is in very weak condition, I’m no athlete. I reverse lunge five times in the morning and five times at night. It makes my leg stronger.
That is along with other exercises.

Dazahn 2020-11-20 - 10:28

This is a great idea for a home workout, all variations of lunge bodyweight workout session, burn it!..thx Ashley and Brian! ��

Ishnrim 2020-11-21 - 05:04

Rexfury 2020-11-21 - 15:55

Bookmarked in my Health & Fitness folder!!!!

Some great variations!!!!

Direhammer 2020-11-22 - 01:39

Hey! great job smiling the entire time. Hey, really enjoyed that. Hey thanks.

Marisar 2020-11-22 - 09:08

They all appeal to me, but as much as I like #14 and #15 I have to be sure I don’t crush my kneecaps (I guess I’ll be buying one of those foam floor pads). I’m going to add a few of these to my “bodyweight only” leg workout. I don’t do squats with weights anymore due to lower back compression. But I know you can get a killer leg workout with bodyweight only and a good routine. Thanks for the video.

Faulmaran 2020-11-23 - 00:02

Just wanted to leave a comment to show some support besides liking the vid ❤️

Mabandis 2020-11-24 - 01:58

Wow!! Coach Brian gracias por compartir, buen entrenamiento, gracias Ashley. ��

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