Lunges for Beginners, Dramatic Leg Strength Growth in Weeks
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- Опубліковано 25 сер 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck present: Lunges for Beginners, Dramatic Leg Strength Growth in Weeks
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I was doing great as a senior but after 4 sedentary months of being off work for breast cancer treatment, I found I was weak and unsteady. I also have Non-Hodgkins Lymphoma. The strengthening exercises and general encouragement of these videos gives me hope that I will be able to have the ability to gain strength and feel more confident. Thank you because I really dislike feeling helpless! I'm back at work now and want to continue working. I'm 73 but not ready to stop yet.
That's awesome Sharon! I'm 32 learning this so I can be healthy at your age. It's encouraging that someone your age is wanting to be healthy & actually exercise. Most older people have given up on life! Keep going!!!
May God bless all of you and your families more.
May The Living God strengthen you and put His hand over you.
Thanks for this. I had a brain injury that put me in a wheel chair 13years ago and while I am mobile now, I never addressed weaknesses and my brain had difficulty translating these motions to my body. Literally, you changed my life.
Congrats on your recovery, don’t stop, keep pushing forward. ❤
I m 30 year old but still can't do this excercise so I m here now I will try the way he. Is doing
Omg same! 33
32 here and i could not do these 1 year ago, now i can do 1 leg squat to 90deg angle =)
Yeah. I’m 38. Used to run and play soccer but got valley fever right before COVID and sat working from home for two years and my legs are gone. Even need physical therapy. Stretching and maintenance strength training is a nonnegotiable part of everyone’s life.
40 and I just can’t get my brain and body to work together for this 😂
In my 40s, I did crazy workouts like, taking dumbells to parks and walking lunges up hills Now, I'm re-starting in my mid-60s. I think single sided stationary lunges are better.
Some of the key factors in building strength and muscle growth are proper form and saftey/injury prevention.
Walking dumbell lunges up grassy hills looks impressive and it feels like you're pushing yourself and doing something difficult. You definitely have the occasional incorrect stride length or unstable foot placement. When I was doing them outdoors I would sometimes hit a pothole or step on some mushy grass and roll my ankle a bit.
However, if you do lunges from a stationary position on a hard stable surface and you do them one leg at a time, you're going to have much more consistent and stable stride lenghts and foot placements and leg positions.
Exercise is not about LOOKING cool and impressive or FEELING challenging and difficult. It's about having proper biomechanics, performing movements with proper form, efficiently with workloads that tax your body without damaging it.
Climbing a platform ladder at work with one hand while carrying a 40 lb object in the other hand is also difficult and challenging. I've done it more times than I want to admit. But it's also unsafe, unnecessary and stupid.
Listen to these guys. They have great advice.
I have hurt my quads twice in the gym from doing lunges wrong. This video is the best demonstration for me. Thank you so much! I can’t wait to go to the gym and do lunges now!
I feel a pain in my upper right thigh when my lead leg is my left. Doesn’t happen on the other side. Apparently, your dominant leg will try to do all the work and it creates too much of a stretch in your quads. I’ve been told I have to center my weight more on the forward leg and use the back leg only as a kickstand, so to speak. You want your front leg to do 90% of the work. I’m still trying to learn to do it properly. A quad or hip flexor strain will take you out of working out for 3-10 weeks to months depending on how much you injured it.
Great video!This is the first time I learned how to do a lunge the proper way !!!!
Same here.
Lunges is a true test. As someone with very strong legs but has difficulty still getting the correct technique especially during the reverse lunge, as my knee still wants to come in. I find its an exercise best performed fresh and with full concentration and especially important with correct technique. Out of all the exercises i do, i find the lunge the most challenging, but i think it is persistences, and being smart and make very slow progressive improvement, regardless of your age.
THANK YOU, BOB and THANK YOU, BRAD! You have given me so much useful guidance and priceless encouragement to look after my health and well-being! This session is a prime example. I have followed instructions on doing lunges in the past, but never felt they worked for my uniquely cranky muscles and joints, despite my lingering suspicion I was missing out on an important therapeutic movement. Your techniques here opened up an amazing opportunity to access the benefits of the lunge, with the added significant enhancement of core/postural attention and arm engagement. I felt immediate dramatic benefit throughout my entire body, because your thorough presentation and detailed technique works my whole body, muscles and cardio, without a hint of over-stressing any of the many cantankerous parts of my well worn physique. You are both EXTRAORDINARY HEALERS!
erikkohl you have so eloquently and thoroughly expressed why I love Bob and Brad so much! Thank you for such an excellent read from a UA-cam comment!
erikk
👏👏👏👏👏
This is a GREAT video - as a senior, I want to do lunges but could never find a ‘doable’ variation until this one - big THANKS!!!
Thank you I’m in knee recovery had surgery 2 years ago and still trying to get stronger lunges is so hard for me this is EXTREMELY HELPFUL
Thank you.
May God bless all of you and your families more.
This was excellent. Thank 😊 you.
One senior struggling with re-learning the lunge (squats, Ab w/o etc).
Thank you, Bob and Brad! That was a helpful presentation. I don't own these fancy poles, but I find that a broom handle, Swiffer handle, or even metal vacuum cleaner tubes are useful substitutes. Really, any kind of long, sturdy stick will do.
I can do squats and even weighted ones but lunges are PAINFUL, especially at the sides of the knees. Building it up by using two sticks for support as advised by most respected @BobAndBrad. Thanks a tonne for the advice.
1 month on and doing nearly without assistance!!!
Cannot perform this exercise due to improper balance. Now i know how to perform, strengthen my legs. Thank you
These guys are great so informative❤
I'm from Brazil, love you two very much! OOO
That's really difficult for me...and I thought I was in good shape.
Im doing these for revalidating from ankle fracture, to work on balance and strenght. I think I'm slowely getting my leg muscles back... :)
Bob and Brad have the demeanor and aura of true professionals. You can tell they know their stuff. I like the production quality of all these new UA-cam Fitness millenials, but I can never know if they actually know their stuff. Not the case with Bob and Brad! Bastions of Knowledge!
This is good because if you're not careful you can do these wrong for sure. I definitely like the idea using the poles.
I feel like I need to work on these to help myself off the floor in case of fall but my left knee is stiff some due to past surgeries. Thank You
Core strengthening exercises without hurting low back or form plp with low back pain.
They have a video on that here ua-cam.com/video/O4eNJOLPZVM/v-deo.html
thanks
Tq
This was very helpful, thank you!
Honestly this is so much more fun that well-written and scripted videos. No hate to them (those videos are totally informative and effective), but this seemed like a normal conversation between two people, really casual and doesn't seem forced
Wonderful. Thank you Bob and Brad 👍🏾
Our pleasure!
Great! I need to work on my form. Without assistance, my knees hurt and I’m hesitant to do them b/c of banging my knee down. Maybe I’ll use a shoe as a guide not to go down all the way. Thank you for the video
great cue with the egg!
Very helpful. Thanks guys
Hey guys don't know if you answer UA-cam comments all my injuries signs are pointing towards Osgood schlatter disease ??? But I am 22 and have never experienced this pain before and it has now lasted 3 months. (Pain is located just to the left of my acl tibia region)
Thanks for this!
"My heart rates coming up already!"
"I can hear it..."
😳
Thank you for sharing your knowledge. Could you please do a video on side lunges? Thank you!
Thanks perfect video
When I do lunges/split squats, my rear toes hurt. Is that normal? Am I doing something wrong?
Hooked just by the intro music 👍
Very helpful
Great 👍 advice
I have degenerative spinal scoliosis I want to try doing these lunges safely my issue is not trying, its more like once I get down on my right knee, its getting back up that is my issue, Bob and Brad, how can I overcome my issue?
Please remove the printing of dialog- we cannot see the exercises! Love you guys!
Turn off subtitles on your device
Dang man been doing it wromg
Lunges are really painfull for me (i suffer from stiff toe)
On your coming live broadcast could you answer this question? Should you have a forward pelvic tilt, or arched back, when lifting a heavy object and neutral or backward pelvic tilt when standing straight up holding a heavy object?
Brad, you are an Olympian.
Just wanted to know wheather these excersises are helpfull for paralysed patients? Then will start doing them.
What about knees over toes ?
My back knee doesn't touch the ground. Its bends very little. What seems to be the problem
I had a serious knee injury a few years ago. I just turned 67. Can you show me a modified lunge that I might be able to do that will strengthen that knee?
TONI DUPONT-MORA .
Ditto.
But I am much younger than you and have had 17 operations on my left knee over the years due to a sports injury. (Acl and cartilage )
About 5 yrs ago, I started cycling a lot. Not only did it help me destress, but my knee felt FANTASTIC. almost 100%.
I started off cycling a mile then gradually a bit more and kept going further until I was cycling 14 miles to my cricket club and the same back. ...
Thank you! This is a very helpful bit of information
Maybe weighted leg lifts (commonly an ab/core exercise) but moving your leg,locked thru a range of motion with added weight might help. That was my very first and also biggest thing to do during my rehab post acl surgery other then one leg stands, and bicycling on increasing resistance.
arizona tea
That maybe an idea. But a lot of the time, the problem is weight causing the pain.
Before, my knee was gritty and had a bit of "movement " when I was sitting and stretching my legs out almost straight.
After the cycling, I was pain free, no grittyness and no aches and pain.
I have been told that it may have been due to sonival fuild the the cycling helps to produce , or maybe it was because my quads /calf /hamstring were very tight ( my surgeon was surprised how solid my knee was considering that the previous hamstring graft acl had dissolved many yrs ago as they don't last ).
Since then I have had a Lars ACL replacement and a cartilage replacement operation done and am trying to get back to the cycling.
Can I do this even if I have sciatica? Will it help sciatica?
These are my go to guys.
Can people with herniated l5s1 do lunges, body squats?
Where do you guys stand on pistol squat? The chiro told me I had meniscus issue, but then I started doing them and things got much better.
where you get these sticks from? what you called them???
Question, are you suppose to use both legs as you rise in lunges? I have odd knee pain in my non lunging leg as I am raising up from the lunge. I usually use both legs to assist myself in coming up.
You should only use the leg that’s front to lift your body up.
What does it mean when I have lower back pain near Right iliocostalis lumbar
Or
Internal obliques
on right side when doing right leg weighted walking lunges?
Do you have an advanced version of this?
What about knee pain when lunging?
I'm not allowed to do lunges, because I am not allowed to bend my toes. Is there an exercise that I can do instead that will have the same effect, or is there an alternative way of doing lunges that doesn't involve bending the toes on the foot at the back.
Two weeks post-op from L4 nerve root mass. Have to keep my back straight. Loss of left leg funtion and strength. Trying these but feels like I have no flexibility. Will it improve? Surely it will.
How do I (59) lunge with injured right knee? I find lunges extremely painful!
If your knees are bone on bone should you modify with a wall squat instead?
Many of my friends doing manual labor suffer from sciatica pain and post teririor chain weakness due to abuse of walking and standing for 10hrs 6 days a week . One of my clients gets lower back muscle cramps when benching while I suffer from hip pain from walking many miles in hot weather. I tried hip opening workouts by strengthening hamstring and abbs . What would you recommend I believe I have one foot bigger than the other. Haha I could not sit without my left hip in 8 pain level I'm laying down and hanging the knee I have adegenrated hip and my neck hurts it keeps popping when I lift my knee. Thank you for your time and consideration
Any stretching before this and or what kind? My legs are weak and i don't want to just dive in without stretch
Can you do this with a popletius issue? I know I spelled that wrong.
Can I do these as I’m just recovering from 3 herniated discs and sciatica to add to it...
4:16 Are you locking your legs straight?
Can’t do lunges I fall sideways every time how can I improve?
You could try working on balance as well. We have a lot of videos that can help with that.
Can someone do these lunges if they have lower back and sciatic problems? Is it ok to do them and not go so far down at first?
Tracy Worby I also have issues with lower back... so i stopped doing lunges with weights (and so often) and focused on strengthening and stretching my back. I still do lunges and squats. But not with the same intensity as before. I have noticed a big improvement. Take care.
Thanks for sharing that Clara. :)
Do you push up with the leg that's forward?
I love lunges and squats. It's my quads and hamstrings that don't. 😨😆😁
I feel like I'm too heavy to do this
When using the chair technique, is it normal to feel some strain on the leg resting on the bed?
It's a warm near hot sensation like the muscle is also being stretched.
I'm a begginer and I'm not lunging far away from my bed but I can feel a real burn on the rest leg.
The bed is literally knee height. The burn is on the quads but it's not painful.
That’s not really a beginner move. The move with the chair is a bit more advanced, it’s a single leg lunge. That’s when you get comfortable with the moves shown previously. Beginner is the movement where you include the sticks or some other assistance gadget then move on to stick
Not new age--ancient wisdom!
Booooyaaah, booyaah stick!
Hey guys I've been having toruble with my upper shin right below and to the left of the acl. I've seen a physio and orthopedic doctor and they didn't give me a diagnosis. It's not too painful I can train but it's always a niggling pain and I don't want to ignore it with soccer season coming up just in case it flares up and puts me out of a few games. Any advice or ideas would be massively appreciated love ur guys work :) . Also if you think it's just a type of shin splints how can I treat it
Ham is Rodriguez If it's shin splints (and I'm not sure that it is), you can treat that by walking heel to toe to strengthen the shin bone without over developing the calf muscle. My understanding is developing the calf muscle without strengthening the shin bone causes shin splints because the calf muscle pulls on the bone without sufficiently strengthening the shin bone.
Home health teaches ppl to hold on to the kitchen sink..
Dr Bob is swole AF. Dr Brad looking a bit jealous of them gains.
When do you stop talking!!
Too much talking. Just do the exercises.
First
Did they say booya at the beginning? immediate turn off.... Instantly lame..bye
They are referring to the “stick’ they are using.,, a Booyah stick.
This is a terrible video, I'm fat and trying to lose weight and literally cannot make my leg go down that far without something to hold on to. 0/10.
not hippie and new age, just Hindu🕉