Table of Contents:
BHIP How to: Standing Lunge
Video taken from the channel: UCLA
The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs)
Video taken from the channel: Mind Pump TV
How to Do Dumbbell Lunges Properly for Men The Beginner’s Guide
Video taken from the channel: Fit Father Project Fitness For Busy Fathers
How To Do A LUNGE | Lunges for BEGINNERS | FITNESS SPECIAL | WORKOUT VIDEO
Video taken from the channel: Mind Body Soul
How To: Dumbbell Stepping Lunge
Video taken from the channel: ScottHermanFitness
Lunges For Beginners: How to do a Lunge the Right Way
Video taken from the channel: Bowflex
How To Do Standing Lunges Correctly
Video taken from the channel: BodyFly Fitness
Stand with your legs parallel. Take a good posture with your tailbone pointing toward the floor, the top of your head reaching for the sky, and your shoulders relaxed. Bend your right knee and step your left leg straight back onto the ball of your foot.
Go as far as you are comfortable, but don’t let your right knee bend past your toes.To do a side lunge: Start standing tall, feet hip-width distance apart. Take a wide step out to the left. Bend your left knee as you push your hips back.
What a lunge is really designed to do is to move from the core. You go up and down from that core, and the parameters are mainly around you knee and your back foot. So when you’re thinking about a lunge, you wanna be thinking about going straight down from the body.Choose an appropriate weight and place the barbell across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as.
How to Do a Proper Lunge Stand with feet hip-width apart. As you perform the exercise, be sure to engage your core and keep chest lifted, especially if you hold a weight at chest as shown. Step.Lunges For Beginners: How to do a Lunge the Right Way 1) Start with one leg out in front of you at a comfortable distance where you can maintain your balance and be able to 2) When you lower yourself, go as straight down as possible rather than moving forward. 3) Keep the knee of your front leg.
Go easy on your knees with this lunge. Stand with feet hip-width apart, engage your core, and take a big step backward. Activate your glutes as you.
Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.Sign-Up to View Sequence and Complete Cues. added on 2019-05-09 by a yoga-teacher-in-training. pivot left, bend left leg, surfers lunge hands on floor, blocks or heart center, keep butt back, back flat come back to lunge. Sign-Up to View Sequence and Complete Cues.
How to standing lunge. 1. Begin by standing in a neutral position with your feet at hip width apart. 2. Take one foot and step out directly in front of you. 3. In this position, bend your front knee and drop the back knee until it’s just couple of inches from.
How to Do a Lunge. There are many forms of lunges you can do, but learning how to do a forward lunge is essential. Begin by standing with your feet hip-width apart.
To do a basic lunge, you can keep your hands on your hips throughout the movement. Take a giant step.Here’s exactly how to do a proper lunge: 1. Stand with your feet together and your hands by your sides, on your hips, or in prayer position in front of your chest. Step your right leg back, keeping.
Now, push off with your left leg to pop back into a neutral standing position. Repeating the Lunge. Repeat the same steps as many times as your trainer or training program instructs you. You can vary the exercise to do one leg after the other. Or you can do a full set on one leg and then switch to the other.
The cues in the video (squaring, tucking, etc) are applicable to ALL hip flexor stretches, including high/standing lunges or the couch/wall quad stretch and so forth. How this relates to bodyweight exercises. This stretch is also excellent to do after a strong session of L-sit.
Stand with your back straight and your legs hip-width apart, holding your dumbbells down at your sides. Step back into a reverse lunge, bending your knees into a 90° angle. Then, do a bicep curl with both arms as you push through your front leg to rise to the starting position.
Once you’re standing, lower the dumbbells back to your sides.
List of related literature:
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| from Stability, Sport, and Performance Movement: Great Technique Without Injury |
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| from Keto Diet For Dummies |
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| from Laboratory Manual for Exercise Physiology |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Methods of Group Exercise Instruction |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from High Blood Pressure for Dummies |
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| from Pregnancy, Childbirth, and the Newborn: The Complete Guide |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
173 comments
Ur water bottle is bigger then mine so it was probably harder for u to do that lunge
I’m trying to do way more exercises, trying to be healthier! Thank you for this YouTube channel!!! I appreciate you and everyone behind the scenes! Love from ����.
Okay let me go workout now ��
should have filmed more traps to make this leg excercise more clear
I can clearly see I have been doing lunges wrong….thanks for straightening me out Drei.
Dumbbell Lunges forms are essential, I appreciate that you selected the two most effective Dumbbell Lunges versions to demo and covered the necessary sets and reps.
Hey Drei, I liked the way you did your lunges going over the fundamentals, this is what I teach my clients. I will use your video to show all new clients. Thx.#Stayfly
I thought your supposed to push through with the heel not the toe?
the ground up advice is super useful. I don’t have anyone to check my form so when doing the lunges there’s no way for me to tell when all the parts are moving.
Hloo i m feeling shortness with breathe from few days i check covid test got negative my lungs r not working well
Doctor said due to ciggratess which i quit asap can u plzzz help me out with lungs exercise soon plzz i m tensed
So this targets the thigh or the booty cuz Whenever I try lunges my thighs gets the glory:,|
I still can’t do them. I feel like my back leg is not going straight down
I was driving the knee of my back leg to the ground, I see now that was wrong, thanks!
the knee of the back leg always hurtsI suppose I’m putting too much stress on it and too little stress on the muscle of the front leg? I wonder what I’m doing wrong…
Great video. clear instructions for both beginners and advanced users of the lunge can only be of benefit.
Super helpful
…but, like…
SPIDER MAN!? HELLO
TOM HOLLLAAAND
Congrats to Spidey for finally quitting his job at the Daily Bugle
Spiderman is now teaching how to do lunges all because of SONY:)
Where is Chevy? She is the best underrated singer she’s pretty and I don’t see her? At a gym
This is why this shit confuses me… Everyone has told me to exhale as you’re working the muscle and breathe in on release. Clarity?
why are you off balance when you step forward. i dont think a person should rock like a boat when doing lunges.
Does this also apply to when using dumbells for extra weight? I recently have knee pain and I was wondering if it was due to bad form
My form must be wrong. Always get slight knee joint pain when doing this exercise.
Can someone please tell me what kind of footwear is the guy wearing?
Not a single lunge video tells you which leg is the correct leg to push up with… front leg? Back leg? Both?
When you said hi I’m tom Holland your hair and body and height were the same
I was like spiderman����
I did 30 of these for the first time since 14 of march and damn I feel nausea and leg pain.
definitely the best video out there is it normal i feel a lot of burns after some reps…feel like crying lol
Did he just say his name is what I think he just said his name is? �� Is this the OG Tom Holland? ��
Holy shit spiderman is here to teach us lunges…just what i wanted…
So let’s say you have your Right Foot in front of you. Will this be predominantly working out your right knee or your left knee at the back?
On YouTube trying to figure out how to do exercises without access to gym equipment, cuz, you know… 2020.
I’ve never been injured by doing lunges, it’s the falling over part where I always get hurt.
I get pain in my right knee after doing lunges. Can u help me out.
I’m a really skinny guy 5 8 118 pounds trying bulk up and build strength any tips
Been exercising a while now and since I haven’t been doing lunges in my work outs for months I had to look up how to do a lunge cause I forgot ��
Question. How many times per week is it recommended to do lunges?
I don’t get how people can do both legs symmetricaly. I never know if i went far enough with the other leg. Even if i try my best to do both legs equally, i can feel pain on different muscles in each leg.
I hv been gyming for over 3 years however avoid lunging due to poor stability, imbalance, muscle tightness & pain.. However now will do it seriously during the leg days now as i m keen in improving my sttength through lunges
Thanks for showing me the proper technique. At 55 My knees don’t need any more stress.
Nice vid, thanks. I was always alternating the legs, tried this way, damn, it hurts!:-)
I always feel very unstable and off balance doing lunges, I feel like I’m swaying side to side while I do them. Is there a correction for this ie. widening my stance?
This was so helpful!! I had heard the word “lunge” and I thought I knew how to do it, I was so wrong, and I knew I’d find the right way to do it on YouTube and Bowflex showing the right way to do it sealed the deal.
The only thing im confused is when im going down which leg am i gonna put the weight on? The one thats forward or the one thats going down???
�� CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!
Try this as a finisher for your next leg workout if you want to destroy your legs completely:-D
Great tutorial, Doc!This seems like an awesome workout I can do before going to work. This is really gonna help me.Thanks for sharing this tutorial.
Glad to see I’m not the only one that wobbles while doing lunges
another fantastic video, Dumbbell Lunges forms are essential, I appreciate that you selected the two most effective Dumbbell Lunges versions to demo and covered the necessary sets and reps.
mate, thanks for the video but I gotta ask do you ever blink or what
Is it necassary to do lunches if you do squats? or are they considered two different excersies?
Is there a squat video? I’m just getting back into the gym and I’m experiencing knee pain that I haven’t before
At the beginning of the video, Scott looks like the purest of boys… Then the camera zooms out and you see the muscles��
I love love LOOOOOVE dumbell lunges!! Thank you so much for teaching me the proper form and what works what, you awesome you!
I am a beginner. How much should I do of these till I switch to dumbells? If I can do 60 lunches 3 times with a break of 30 seconds between, can I take dumbells than? Or is 60 too much till I switch to dumbells? Thanx
Royston, could you show how to do planks for core-strengthening?
I’m nearly 63 (boo hoo) and generally fit, work outside and am active but a lot of me has gone to pot!! I tried these and it hurts to start with but after a while WOW what a difference and it’s true, you can keep yourself younger than you think if you concentrate on keeping strong. Thank you for this, very useful and encouraging.
wow this is really amazing. i will definitely follow your suggestions. thanks for sharing nice information.
How do i know if i am doing correctly or not??as in which part of my muscle should feel strained when i am doing this correctly
hi does this also work the hip flexors and at which point? thanks
Omg. You look about 12 here. No way you can be accused of being fake natty when you watch old clips. Slowly progressed over the years. Well done.
Killer tips for starting off with this exercise. Sure wish my college high jump coach had given me these tips from the get-go instead of planting 65 lbs. on my shoulders and instructed me to take long steps across the entire workout room 5 times. The next day my quads and hamstrings were pretty sore from the entire session, but my ass was on fire from those cursed lunges. I could barely walk, and got laughed at by all of those other unforgiving jumpers.
40 years later I’m still doing them, but don’t loathe them so much any more.
that was a fuckign psycho intro LOL i am dying thanks man
I wish the camera man would film your exercise bodyparts more rather than your upper body like 80% of the time, seriously….
those are only 15 though? if it’s just for the video i understand but i did 3 sets of 20 with 40 in each hand and it wasn’t fun at all �� my legs are killing me
Keep your abs engaged throughout the lunge and your eyes focused on one spot in front of you, so you’re not wobbling while lunging.
you got some solid mass after 8 years, good work
and still making that tchihh sound, ����������
I cant do it!!!! ����♂️
How do people BEND their toes so much on the supporting foot??? My achilles tendons just immediately yell “NOPE!”
Its like im watching people do a MAGIC TICK in front of my very eyes. I just don’t GET this move at all!! ����♂️
Is it more difficult for taller people with longer legs and bigger feet???
tho im only 6f3 ��
Hardly a basketball player or anything ��
This is very informative, will do these the next time I go to the gym
i was gonna buy kettlebells, but thanks to this video i think ill just sick to my dumb bells for a little bit now:)
Thanks Scott your videos are always great and informative ��
Dumbbell exercises are always good for health. thanks doctor for this video.
Should we be landing on our heels or the front of our feet? I don’t wanna injure my knees ��
So the leg you put out in front of you is purely for support and you do all the work to stand back up with the leg behind you, correct?
I really almost hurt my knees doing these thanks for the tip my knee doesnt go past my toe ill try it n keep my back straight helped too
As soon as I saw the intro I was like, ‘how old is this?’
2010
‘Yup’
So many people have been form on standing lunges, thanks for providing a great tutorial for beginners and even intermediates can learn proper form.
man why i feel my resting not flexing leg muscles getting all the work? i thought it was the flexing leg that would feel the burn
I used 35 pound dumbbells is the bad? Since I see you used 15 pound maybe 10.
Or you could just do kneeling lunges but whatever works for you.
Therapists: shoes with toes can’t harm you, shoes with toes doesn’t exist…
Shoes with toes:
Wow! Nice one, this really helped me establish great lunges tactics
Ooooh i thought you had to alternate legs after one, thanks for the video!!
While lunging,should my torso be exactly vertical or should I hip-hinge while going down??
Wish my legs would that bend that way. I get about 4″ down and it’s like my body locks up
Nice. I find that the video is a bit too fast, so I adjusted the playback speed to 0.75x.
Can some one tell me, this exercise will only strength the lungs? and what is the overall results.. Thanks
Totally agree with you on unilateral exercises! They are my favorite.
I just quit the video becoz the sound he is making while breathing out…it is soo fuckin annoying..please do not make such sounds
Great video! Now I can confidently add this to my workout, It also addressed issues I was gonna look up after! Awesome! SUBSCRIBED!!
Someone sent me this while chatting about lunges saying “this guy has the worst intro” and yeah it’s the f**king worst…what are you thinking?
why do some people bend the knee of the back leg? is there some added benefit to doing that?
on my leg workout last week and today, i feel pain on my right thigh when doing lunges, I saw in some videos to do reverse lunge instead the forward lunge, What do you think about that?
sir plz tell me any best exercise for legs and buttocke leaning?
No matter how many lunges I do, my form is atrocious. Hopefully, this video will teach me some tips on how to do them in proper form. Thank you.
What are those black and yellow socks like thingy?? Where and for how much did you get those?? Pls give details
Oh god, Breath in when you lunch, I always breathed out when I lunched, also My knee always touches the ground when I lunch, thanks for the video, two major mistakes I discovered through you.
Also when constructing my sets, I always did the most lunches in the first set, and the least lunches in the last set, you recommend it the other way around, do more lunches in the last set. I will definitly try that too
rofl when scott was a rookie it was funny now his more natural and pro
Hi bro am new this channel.good info what is your height and weight. Because am 5.11 and 84 to 85 is my weight but I feel am healthy please clarify my doubts should I want to go according to the chart.What about BMI???
Dumbbell or barbell lunges are especially useful for those who are over 50’s, because it reinforces strengths in the legs and equally important BALANCE when walking.
Hey anythony, I was wondering if its possible to build muscle with calisthenics and weighted vests. I don’t live close to a gym and don’t have the money to afford making my own home gym. But I have a pull up bar, dip bar, and weighted vests. Do you have any thoughts on this?
This is a shit exercise. Your arms get tired before your legs.
Interesting how these exercises align with yoga.. and more importantly, align your posture! Extra benefits:)
Wonderful, learned some technical aspect of dumbbell lunges, thanks once again doc.
Thanks for guide. Dumbbell exercises are always good for health.
Pretty cool these exercises. I do not have a natural bodybuilding body, i neither eat flesh from animals. It means the results comes quite slow with me, but nonetheless; I see some improvements with my body.
“Self-work increases self-worth” what a great motivator! Thank you for the lunge video too, just what I was looking for, for my next steps in self-work!
Just tips for new guys, seriously put a tiny weight on these before you move up weight, literally something like 3kg to 10kg per hand for the average male until you have perfect form in your lunges, when I first started doing them I had a imbalance in strength and my right glute had a twinge in it, i also had to learn good form which only comes with weights you can manage, so start light 1 to learn good form and 2 give your muscles time to adapt to the new stimuli.
This Dumbbell Lunges routine looks great.I can’t wait to give it a try.
Now i think i could start and do Dumbbell exercise in a right way. Cheers!!
I have a hard time keeping my balance, The way you showed to start will this help me to develop my balance?
Really enjoy watching this clip. Dr you make Dumbbell Lunges looks so so easy to perform
lundges are pretty easy for me to do i do them before my hockey and baseball games
Love the video, I was not doing them correctly at all, lol! Can not wait to do them properly on Thursday!!
1st rep Shhs, 2nd rep shhs. Always include your shhs in your workout. If you don’t you’re a pussy
For sure dont step to shallow, weird collapse thing happens. Dont step too far, weird hip stretch. GOLDILOCKS IN THE MIDDLE!:D
That is just perfect, can’t have done it any better, good job!
Your description and performance of the exercise is really detailed, thanks for this contrubution!
Nice video I like it very much. In this video we can learn the dumbbell lunges method. This is useful video. Thanks for sharing this video. Thanks again
This intro of this video somehow went from behind the curve 2010 Robocop styling to surprisingly back on trend in 2020 ��.
does the strength has to be put equally on both legs or do you only push up from the front leg?
Wow. Very educational and information dense video. I will definitely be incorporating more dumbbell exercises into my daily routine!
I like to do lunges back instead of forward because it causes less pressure on your knees.
Thank you so much!!! ive been doing lunges wrong this whole time >_<
Really love how you take the time to go over the proper forms for exercises, they’ve really helped me a lot with getting the most out of my workouts and I’ve been noticing a lot better results. Thanks!
If I may add something due to foot drop, this was a very difficult exercise for me to perform. My trainer started me on equalizer bars holding on the bars while lunging. Over time, I only needed one bar. I can pretty much do them now (with little weight) but I have one bar by my side mainly for moral/mental support. Thanks to this exercise, treadmill work, and physical therapy, my foot drop is negligible now. Great channel glad I found this new sub. Be well.
I like the idea of starting from the ground up. It makes it much easier to get the right spacing and it gives you a good idea of the end range of the motion
2010 was not a good year for ScottHermanFitness. Your videos have changed for the better.
This was very informative more people should see this ��������
If you have any Questions about Fitness and Diet.
I ll solve go my channel like and subscribe. Please comment me
super helpful. now i feel like im getting something from lunges instead of just knee pain.
Dumbbell lunes are a really good exercise when done right, glad you’ve cleared up how to do them properly for beginners like I was not so long ago, great video.
Good video..form is definitely important when doing lunges like this or you can hurt yourself
Exactly I want my legs to be like you. Pls help me sir am struggling lot with fat on my thighs hips and calves
what is better, one set with one leg and then the other leg or both legs at the same time?
But stationary lunges didn’t work for me.. as they got me knee pain. Walking lunges suited me the best.
This is so helpful! and the only place I have seen this explained this clearly. This is the first place I check now for fitness advice!
I have stress fractures on top of My both feet that happened after pregnancy. I love doing lunges but unable to get on tip toe when I lean forward. Any tips?
Any guidelines as to the number of sets, reps, and rest time in between sets would be most welcomed. Also, am I correct in assuming that no more than twice per week is a good rule of thumb?
no wonder i hated this exercise. i was told that only my front leg needed to do all the work
TipDrink chocolate milk afterwards to get those quad gains
I hate lunges.
I’ve destroyed the crotch in my underpants and gym shorts/trousers doing them.
Why does this keep happening to me.
First of all the lady that is doing the lunges has a different form so if your talking about how it should be done he should have put her hands little bit more up to her hips for balance and did a lunge one leg forward and one leg backwards the forwards leg is not fully touching the floor
Well done! Thank you. Any comment on athletic shoes’ impact on stability-those without a zero drop?
I find the “walking” lunge easier than the stationary lunge. That’s why I’ll start doing stationary lunges instead from now on.
Thank you! The video helped me a lot and showed how to do lunges correctly.
Thanks for that point about keeping a vertical shin. No wonder my knee has been a little sore.
I simply can’t imagine why any viewer would give this a thumbs-down! This was a great explanation about how to get started with lunges!!!
So appreciate the simple, concise instruction. Excellent channel.
That’s the best guidance I’ve ever heard for a lunge movement. Nice. Thanks.
Thank you this looks safe.
I screw my knees whenever i try to do lunges �� i hope that with this technique i will do it properly ��
finally! im. always unsure if im. doing it right, like how far my feet should be from my body, everytime i do this. and that aligning thing, i dont even realise (newbie here, sorry��. been watching your great vids since few days ago & already subscribed) thank u so much danny! wow! u guys are great! ��������
You don’t have to make that funny noise when you breathe out. Just use your nose to breathe.
I’m scared of lunges it once for Ed my knee out of its spot and then back in maybe I did it wrong but each time I do anything remotely similar my body gets so scared is mad
Excellent explanation and guidance on how to do a correct lunge. My quads are so tight that I have difficulty lowering my back leg down with my knee bent. Any advice on a safe way to start working on that issue?
Walking lunges are incredible for your core, knees, and overall strength, especially as you get older. I only do them on the beach in deep sand where the pressure is decreased on your knees and ankles but lateral balance in those areas is increased! Sand is inherently uneven, meaning it works all your ligaments/tendons but at decreased pressure so you can simulate real world circumstances without the damage of actual high level sport performance. You are not going to move in a forward lunge in such a linear way in the real world, so there’s always a chance that you will have an injury from not being balanced when your body is suddenly called upon to perform after developing your muscles in this manner.
stopped doing my weighted lunges to check form. found this and realised my whole foundation and stability has been BS all along. So annoyed at myself for not knowing this before. Groud up lunges are legit. Will have to put weight down for a bit
Awesome video… I wish he walked me through all my movements at the gym, A very scientific but matter-of-fact tone That’s believable and optimistic. Two thumbs up!
Awesome explanation and demonstration! Very informative and I love all the answers to why we should do what we should do.
Okay so need a lil help here.
Have never worked out before what should I start with that doesn’t need any equipments and easily be done at home?
Have a good day ahead ❤️
Thank you, sir, for the great recommendations. I started with walking and have knee issues, so I’m going back to stationary. Really appreciate the advice and commentary. (Fallen arches likely source of knee pain & ankle instability, but there are other exercises to do for that.)
please tell me the name of your shoes please what type of shoes they are please give me the name.
For some reason, I always injure my adductors while doing lunges… I don’t understand why.
I’m glad I looked it up before attempting it because I gained a lot of weight and I’m trying to exercise again and wanted to do lunges. That’s a great way for me start off.
Thank you. But absolutely horrible camera work dude. It might be nice to clearly see what your lower body is doing. Since this is supposed to be working…you know…your lower body? Just awful.
OMG thank you sooooooo much. I just started working out again. This helps me out a lot because I tried modified lunges but my knees would hurt (and I would have stop).
Just got back in the gym and was looking for some tips. Thanks a lot man.
This guy is one of the best i have seen yet. Precise, correct, and clear. Superb.
The hell did I just hear?
“Breathing is the same during the squat MEANING I SHOUD BREATH IN WHILE GOING DOWN”?
This is atrocious.
����
these are definitely going to help my at home workouts thanks
I really like your advice. I like doing the walking lunges as well
I’ve been having knee pain after some frequent front squatting but never considered the possibility the problem could be the walking lunges I’ve been doing as a workout finisher. Just checked my form and my knee definitely goes over my toes.
Is this considered a walking lunge? Does it hit the same muscles if you did walk is what I am asking.
Just look for Unflexal workouts. There is all you need about workouts:)