Are You Lunging WRONG? 3 Tips To FIX Your Lunge
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- Опубліковано 2 жов 2024
- Are You Lunging WRONG? 3 Tips To FIX Your Lunge
The lunge, in all its many forms, is so often blamed for knee pain.
But moves are only as good as their implementation. And we need to understand there is a difference between going through the motions and mimicking proper form and actually getting the correct muscles working.
Too often we end up demonizing this amazing move instead of learning to properly control it and load muscles correctly.
And that overload is what leads to the pain. Not engaging the correct muscles to power the movement can prevent us from seeing the full benefit of all the amazing lunge variations out there.
We don’t take time to see all of the tweaks to form we can make to work around previous injuries, adjust to our specific builds and mobility restrictions not to mention even us variations based on our specific needs and goals.
That’s why I want to share 3 key form cues I use to help client’s get more out of this amazing move while avoiding those common mistakes we often make that lead to aches and pains.
Because we have to remember that form isn’t as binary as we make it out to be. There are so many slight adjustments we can make to get more out of exercises so they fit our needs and goals!
Everything wrong she demonstrated is everything I do. 🤦🏽♀️
You are the best fitness youtuber hands down. Your videos have basically become my personal physical therapy to help me through my workouts. Seriously, you're a lifesaver.
Just found your channel this morning. As an older(69) beginner I find your explanations and demonstrations more helpful than any I've come across so far. Thanks.
Thank you for your clear, concise videos. I am a middle school teacher and know first hand how difficult it is to give clear, simple instructions and get to the point quickly. You must spend a lot of time preparing before you film, and that is what makes your videos better than most fitness content on UA-cam.
You’re one of my favourite channels for this very reason: your explanations and break downs are so simple and easy to understand
Thank you. I took a 6 month break (after being consistent for 11 years) and now have started working out again
So sore but so worth it
Rebuilding! Love it :-) Take your time and really focus on what you feel working to earn each move as you progress. Glad the videos help!
Fantastic and very much needed. I’ve always had issues with lunges and usually try to avoid them at all costs! I do all the wrong things you mentioned here 😆
Really terrific! Practising raising up from the static position is perfect to learn the correct balance and muscle recruitment. Thank you.
Using a split squat to build strength and muscle / balance abilities. Great tip, thanks~~!!
So glad it helped!
Thanks for the tips! I have a bad habit of letting the back knee flare out. I guess that's why my knees get unhappy after doing lunges.
I hope you didn’t hurt yourself showing us the incorrect way 😬
Thank you for this ❤️
haha I always worry about that and focus on making sure it doesn't happen!
Omg I was thinking the same thing :)
Great video. I always appreciate your tips. Wish there were more workout videos by you. Thank you again.
Our instructor says do elevator movements (up & down) versus escalator (rocking front and back) when doing lunges. For me the pain sometime happens on front foot but could be due to plantar fasciitis 🤷🏻♀️. Great info video.
I like the idea of elevator vs. escalator! Thank you for sharing that. It's a helpful visual for when I do lunges without a full-length mirror nearby.
Thank you so much. Your advice are really precious.
thank you
Question from someone with no balance at all and very overweight. I struggle so hard to get down it up into even the same place lunges. Suggestions on how to start this with other adaptations so I can work toward these?
This was so helpful,I was so afraid to do lunges but I'll give this a try
Definitely focus on your needs and goals when selecting any moves, BUT it's nice to know there may be ways to use moves we once feared.
@@redefiningstrengthOC I swear you're always so helpful
Very helpful- fantastic exercise and very good cues 🙌🏻💯 Regress to progress ✅
So glad they help!
I see Sushi and Kiwi are showing us the crowd favorite, rolling ball lunge. I need practice with those.
Aside from the doggie joke, I love the focus on perfecting my form. I rush through and do sloppy lunges. I'll slow down, focus on mind/body and use these tips. Nice.
They always have the best workout!
This is so much the help I need. Thank you. I know how to go about my lunges now. I saved the video so I can practice again and again.
Aw yay! So glad it gave you some new cues to improve those recruitment patterns and form!
Wow! I'm so impressed by being able to see your muscles in these demos... anatomy in motion 🥰
This was so insightful ! TY ! I don’t have any pain as a result of lunges but after seeing your video, my technique is sloppy ! Again TY
Shinangle shinangle shinangle....:-)Great advice as usual!
Thank you for emphasizing on how to lunge correctly. Yes, our feet and legs are the foundation for our upper body strength. Love your videos!
Wow, so glad I found this video. By far the best explanation I’ve ever watched. I didn’t think it was possible but your videos still get better and better.
What kind of shoes are you wearing in this video? Thanks.
Great video, so specific and informative. I have hip OA and try to do lunges to help build the muscles areoun my hip. What other low impact exercises do you recommend for hip OA? How many reps ? Thanks
Super video!!! This from someone who's damaged both knees and appreciates your help in rebuilding them
Thank you so much for all your information. I have been following you for a while. Your body looks amazing!!! I loveeee your dog!! I have a double doodle named opal that looks like your dog just larger :)
Thank you for this. I was adding lunges back in to my routine hoping that my knees would accept.
Great information! I’ve been working out for a lot of years and have recently been having some issues with my knees. I’m going to try what you taught in this video (and some of your others!), so I can get back in shape. Finally. Thank you! I really love your channel!💖🌘
I totally love you. I would love having a trainer like you to shape me correctly and keep me focused. Either way thank you for making such amazing videos and helping with not just the macro side of things but even these micro elements to consider! You rock!
Great explanation! I can't wait to try these tips out. I've been doing lunges for years but never look "right" to myself no matter how many tweaks I apply, and they definitely don't feel good, especially in the back knee. (I have bad knees).
Ah, the dreaded lunge! I tried fencing for a short while and lunges scared the heck out of me. Done properly, as you describe, lunges are great but in the heat of the moment I was sure that I'd attack sideways instead of forward and blow out my knee.
Sooty have any dvds?
Thank you so much for this video! At 66 I long to get stronger to do these properly and had a lot of questions, but you have answered them. Now for the WORK😊
Thank you so much! Your videos are so helpful. I have bad knees and usually avoid lunges. This should help me strengthen the muscles needed to steady my knees for lunges.
I just watched a bunch of videos on how to do lunges. Yours was the best one. Thank you for the clear explanations of what to do and what not to do.
Glad it helped!
Thank you, trying to build a strong basic lunge and squat before I even start going to a gym.
Starting with bodyweight exercises can be key!
Cori 😁 excellent advice and instructions, balance sometimes becomes my enemy while lunging. Thank you for sharing 🥰🥰🥰 : ) Jesse ✌️
Balance is definitely part of the challenge and a big reason why that focus on your foot is key!
@@redefiningstrengthOC I agree, Thank you
Yet another great post. BTW, I like the backgrounds.
Thank you! All Urban Wall Design!
Thoughts on deficit setback lunge? And what are advantages of holding weight on one side versus at your chest? Thanks for such great content!,,
Cori rocks - great presentation and content. Speaks the truth and demonstrates the before and after of form correction. She's helped me by identifying better ways to engage my back - unilateral exercise. Works and continues to work. She's the best!
Thank you so much! I recently started to have slight knee pain after workout with lunges and I have been wondering what I am doing wrong since butt is working but something gives. There I have it! I don't have stability and my knee isn't straight. Thank you for showing safer version!
Really great info - thank you so much - I can’t wait to try out these suggestions!
A timely video for me. I needed to clean up my lunges. Thank you!
This is exactly what I needed! I tend to have a huge issue with lowering weight even if I know I should. The "regress to progress" made the light bulb turn on so to speak. Thank you so much Cori!!
Thank God, I found your channel. I have been having problems doing the lunge without feeling pain on my knees. Great point on keeping your body weight centered to maintain balance.
Best videos!! Thank you so much!! Question- I work out at home barefoot.. it helps me FEEL what is working better... but I'm not sure if I'm supposed to wear shoes during lunges...
This is very useful, thank you! I've been doing reverse lounges for a long time, since the normal ones have been giving me discomfort in my left knee. Now I better understand why.
Reverse lunges can be a great first moving lunge variation to include as it is often easier to load your glute in that movement over the front lunge. But these tips can help you even improve that variation to get more out of this fabulous exercise!
Your videos are amazing. I have been to physics, specialists etc who try to diagnose my problems. Then I discovered Redefining strength and am fixing them myself. Do you do PT?
From one of your dedicated proponents
Thanks for this post, Cori. I have an old knee injury that was never repaired, so proper form is a struggle for me. This may be an odd thing to ask..but.. what shoe are you wearing in this video ? The right footwear is also important. I know you can't endorse products, but I am curious about the style/model. From the logo, I'm guessing Asics, which fit me well, but I don't find anything that looks similar.
3:23 Use what to prevent the knee from caving in? 🤔
It was unclear what you said here. I need to know how to prevent my knee from caving in, and how to avoid losing my balance when doing lunges.
Solid video. ONe thing I didn't see was commentary on torso alignment. I find myself fighting NOT to lean my body forward. I'm as flexible as a marble slab so doing lunges and others lower body movements sees me trying to not lean forward. Your torso was very vertical.
Thank you for the video, you are awesome in every way. So when I do lunges I actually get pain in my big toe from the back leg do you have any recommendations on how to not hyper flex that big toe in the back. Thank you very much. Happy holidays.
This is the best advice I have seen on this subject, thank you so much!
If I lunge with the left toes pointing forward, I get very sharp knee pain. If I turn my toes out about 10 degrees, no pain. Same thing happens going up stairs. Any idea why?
My ankles pronate pretty badly and I notice that instead of my back heel pointing up to the ceiling, it tips inward because my ankle collapses. Any suggestions? I was wondering if I should just rest the top of my back foot on a bench or BOSU instead of trying to put the ball of the foot on the floor.
I tore my quad doing a TGU. I was well warmed up and about 3 reps in on each leg. I tore it on the back leg instead of the lead leg. I'm trying to figure out what happened but it seems to me I placed too much emphasis on the back leg to get me up instead of pushing through more on the lead leg. Comments welcomed.
Both my wife and watch and learn from your channel. With that said I also follow Knees over toes guy. His strategy is WAY different, he wants the knee past the toes. Why the differences? Is he wrong?
Great vid. When I do lunges I get a burning sensation in my just in my knees, no pain at the time of performing lunges or squats….that comes later in the day. Is that a form issue or what? Thanks
Thank you, I have been pondering this off and on for the few weeks.
It's like I get how to but have to think about it during the actual lunge
I think to start often we do have to be a bit more focused on all the components of the movement. It's good to run through what you feel working. And as you get those recruitment patterns to be automatic, you can start adding loads, changes in tempos and other tools!
@@redefiningstrengthOC thank you ma'am
Thanks Cory for yet another superb, useful and informative video. I love it that you also give reasons as to why movements are made in certain ways and their variations. Thank you.
hurts to watch you keep bouncing your knee on the floor. if you were outside that wouldn't go so well. you should have enough strength and control to just barely keep it off the ground
Yoou are so helpful I will practice this tomorrow morning!
What are your thoughts on doing lunges on an angled incline? Front leg stationary, a few inches from fifteen to thirty degrees
Oh gosh my lunges r horrible..thank u!💖💃
What do you do if you have painful feet? I have bunions and achy 🦶
What do I do when I already have knee issues and now getting into a gym setting?
Every time I do lunges (back or foward or even static ) or even squats my knees makes crack sounds and sometimes my knees aches after them
Make sure to use these cues and do that proper hip mobility and ankle mobility work in your warm ups! Hope you've seen someone too if you have knee pain and aren't sure of the cause!
The knee cracking-crumbling-crunching thing is real! There is no pain when it happens, but it does not feel pleasant at all. Are there warm up work that can change this feeling or is it permanent?
I never knew how to do lunges so this I will try thank you 😁
Thank you so much for this. Lunges are the one exercise I stay away from. I just felt like I'm too heavy to do them right now. I can do squats just not lunges but something tells me you're about to "learn me today". Lol
Not a single thumb down! Not bad......
No lie, just looked this up because my lunges didn't feel or look right. You came through again. Thank you.
Glad it helped!
Thank 😊 you for this. I'm so glad I found this channel, my exercising form has dramatically improved, which enables me to train with no injuries. Thanks again.
I'm so glad the videos have helped!
I have been skipping lunges and squats because of knee pain! Now I have more knowledge on why and how to stop the possible bad habits. REGRESS to PROGRESS! I will also go and do the prehab work in strengthen your foundation segment of RSTORATION program!
You are truly a psychic PT ~
Every single time ... my work outs have a challenging " thing", you seems to come to the rescue... no jokes!
😉🤗👍😊...🙌
Thank you from Down under...🕊🕊👍
Thank you for this video! I didn't realize what my problem was, but thanks to your video I know I need to work on my static squat first! Makes sense, too.
So glad it helped!
I wanna work my frontal thighs.
I just found this video, and it was exactly what I needed to see. Thank you! This was incredibly helpful!
So glad it helps!
I have always hated lunges...and the physio i saw last year said 80% of my weaknesses are to do with my hips and hamstrings and recommended lunges and some more comfortable hamstring stretching positions than the commonly known ones. I still couldn't get behind lunges cause of balance issues.
The simple concept of doing the split squat and feeling it out is immediately more comfortable as I'm watching this video.
Thank you so much for going into such detail!
Aw yay! I'm so glad that helped! The split squat is a great option to get into lunging while feeling in control of the movement!
I like how you make these videos using proper form and how to correct certain exercises. It’s very helpful. Can I ask what trainers are you wearing? Are they suitable for HiiT cardio workouts? Your dogs are just sooo cute btw 😊🙏
Thank you for videos and your advice. Would you make a video on a couple of things. First- how to engage flutes while running and second- could you suggest a daily routine on how to gain muscle. 🙏🙋♀️
How do you protect your neck, placement of neck while doing these kind of moves?If you have neck issues but want to build your glutes strength and shape, but notice your neck becomes inflamed after glute moves?
I'm about to get basic. What muscles are supposed to be working in lunges? Which leg is supposed to be doing the work, the front one or the back one? Is bending the knees an equal task or does one knee work more for the muscles of the other leg to work? I don't think I understand what you mean by the equal weight being on both legs unless both legs are the focus of the exercise.
Am I lost when it comes to lunges? Yes, ma'am. Yes ma'am I am. 😳🤪🧐
Best video on lunges. Thanks
Another great video for a move I REALLY struggle with! Thank you :)
This is exactly what I needed, thank you so much! ❤️
I love to lunge, but oh boy my form sucks and I’m ultra wobbly lol. Plus I’ve noticed my front foot likes to point inward instead of straight.
Starting with that static lunge or split squat can be good. And you can reduce the range of motion even to build up by kneeling on a yoga block instead of going all the way down to the ground.
Great information! Would you do a video on how to do a sissy squat correctly? I struggled finding at home exercises that target the quads. Thank you so much for sharing your expertise!!
Great episode! Thank you! I have a bunion one foot that restricts range of motion when it’s the back leg. Can you suggest variations?
What if you dont have the leg strength to do the split lunge? What is the "regress" move ?
Btw, love your work!
I share in there a modification with the block but even a hand assist can be good to start with a higher platform to kneel to. And if lunges don't meet you where you are at, consider even a squat to bench. Always a way to work around.
👏🏻👏🏻👏🏻 your explanations helped a lot!!! Thank you!!!🌹
You are one of the few who suggest to pay attention to the back foot too! Very competent!!!!!💪💪
Thank you. Gain so much from you.
How can I do lunjes i have a bad knee.
As always corrie great information always look forward to your videos so helpful. 👍😀
Regress to progress, how very true. Really appreciate your content, thank you.
Thank you so much. This is the best explanation of the lunge I’ve seen!
First! I prefer doing Bulgarian Split Squats as I find it easier to load them up and they seem to help me reach a greater depth in my regular squat. I probably should do more of regular lunges though, appreciate the awesome content! Thank you!
The Bulgarian Split Squat is a great way to improve your mobility and strengthen through a great range of motion. But too often people even advance to that over even first mastering the full range of motion of the split squat off the ground. So love that you've progressed and earned the increased ROM!
@@redefiningstrengthOC thank you! ❤️
I ALWAYS APPRECIATE YOUR TIPS! YOUR VIDEOS ARE SO HELPFUL :)
THANK YOU FOR SHARING!
I'd never heard that lunges caused sore knees, but I had heard that running downhill was bad for your knees - turns out that's not true either.