The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs)

TL;DR

Learn how to properly execute lunges, a versatile lower body exercise that targets both the front and back side of your body, for improved stability and muscle engagement.

Transcript

what's up guys is Danny Matranga with mine pump TV and today we're gonna be going over the lunch and some variations that you can apply to really improve your performance when it comes to lower body training there's typically two movement patterns people prioritize squatting patterns and deadlifting patterns squatting patterns at the anterior or fr... Read More

Key Insights

• ♂️The lunge is a comprehensive lower body exercise that targets both the front and back side of the body, as well as core stability.
• 🦶Proper foot placement is crucial for a successful lunge, with the back big toe providing support and bend for pivoting.
• 💪Maintaining a vertical shin position during the lunge ensures optimal recruitment of the hamstrings, quads, and glutes.
• 🎯Achieving an even workload distribution across both legs and muscle groups is a key indicator of correct lunge execution.
• 📚Beginning with bodyweight variations of the lunge is recommended for novices to establish proper movement patterns before progressing to weighted or advanced variations.
• ♂️Breathing and tempo control are essential during the lunge, with the recommendation of inhaling and holding the breath on the descent and exhaling on the ascent.
• ♂️A slow and controlled tempo is advised for novices to allow the body and joints to adapt to the movement pattern.
• 🩺Knee pain during lunging exercises may be due to starting with too advanced variations, making it crucial to begin with stationary lunges before progressing to walking or reverse lunges.

Questions & Answers

Q: Why is the lunge a beneficial exercise for lower body training?

The lunge is a versatile exercise that targets both the front and back side of the body, as well as the core and stability systems, making it a great addition to any lower body workout routine.

Q: How should the main joints be aligned during a lunge?

When performing a lunge, it's important to ensure that the shoulder, hip, and knee create a straight line to maintain stability and proper joint alignment.

Q: Why do people experience knee pain when starting lunges?

Knee pain during lunges often occurs because individuals start with advanced variations, like walking lunges, before building up strength and stability with stationary lunges, which puts excessive force on the knee joint.

Q: How should breathing be incorporated during lunges?

Similar to squats, breathing during lunges involves inhaling and holding the breath as you descend, then exhaling as you come up. This helps engage the core and stabilize the pelvis and spine throughout the movement.

Q: What are some recommendations for incorporating lunges into a workout routine?

For novices, it is advised to start with bodyweight variations of lunges for at least three to four weeks to establish proper movement patterns. After that, weights can be added gradually, such as dumbbells, kettlebells, or barbells. Advanced variations like walking or Bulgarian split squats can be considered later as well.

Summary & Key Takeaways

• Lunges are a great lower body exercise that targets both the front and back side of the body, as well as the core and stability systems.

• When performing lunges, it's important to start from the ground up to ensure stability and proper alignment of the main joints.

• Knee pain is a common issue with lunges, often caused by starting with advanced variations before building up strength and stability with stationary lunges.