10 Lunge Mistakes and How to Fix Them

This series will zoom in on one exercise at a time and point out common errors and how you can fix them. At the end of the day, nothing is dogma, and your technique should be the one that gives you the highest stimulus at the lowest cost of fatigue. To make sure you're getting the best of both worlds, check out our SFR video: • Technique Problems Ser...
If you have suggestions for future exercises we can break down, please comment below. If you know the answer to another commentor's question, please feel free to reply to them!
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[@WolfCoaching]

TIMESTAMPS 0:13 Intro 1:30 Mistake #1 - Cutting Depth 3:03 Mistake #2 - No ROM consistency 4:58 Mistake #3 - Taking too short of a step 6:03 Mistake #4 - Taking too long of a step 7:45 Mistake #5 - Lack of control on the eccentric 9:07 Mistake #6 - Tilting forwards on a lunge 10:40 Mistake #7 - Carrying the leg forward 12:25 Mistake #8 - Letting your grip limit you 14:30 Mistake #9 - Going too heavy or too light 16:57 Mistake #10 - Not feeling the target muscle work 19:24 Outro

[@tiagocampos9824]

Nice job man. And thank you

[@rambhajrambhaj4336]

oyal

[@sergiojaenlara2091]

Joel Seedman disagree with the tilting thing

[@camilah7353]

God bless you bro

[@newglorydays-yu6bb]

Does this work using a dumbell goblet style? Thanks

[@Vic-dl7wq]

Id like to see one on Bulgarian Split Squats

[@AeriaOris]

There'll be probs 15+ mistakes its so fkin technical esp variations as there's lots of cues u gotta consider too would be v helpful

[@uhsemehicieronlas3]

I scrolled down to comment the same

[@willumbermarchant5510]

Latvian Cornrolls for me

[@andrewmueller9986]

Nah bruh. Estonian

[@mrbrakelol]

Shout out to the lady who did 900 lunges making this video

[@jay75.61]

I've been doing the world's longest lunge method. I was wondering why it was hard to balance coming back up. Thanks for the info

[@andrewt248]

Another way to avoid grip/yoke fatigue precluding lower body fatigue is to do one or more lower leg exercise(s) as a pre-exhaust before the lunges.

[@zgucanin]

This turns out to be my favorite chanel just like that 💪💪

[@alejandromayofret4526]

Fantastic exercise! It always pumps my quads in an insane way

[@alvarosoto1253]

For the first time in a while, I’ve finished leg day with fatigue and no pain. Thanks for making this video.

[@StevefromCincinnati]

I tried to apply all these tips, but I still look like an extremely drunk person trying to pass a sobriety test when I do walking lunges... 🤮

[@HeracIeid]

Lunges have NEVER worked for my glutes, but I think I just figured out why thanks to the last tip which allowed me to experiment. I was born with VERY flat feet (to the point I had to have surgery on one of them when I was young). I also have super long limbs and kinda wide hips, so I often need to play with foot placement a lot. This has to be the strangest one though. I have to point my toes inward on lunges to feel anything in my glutes. But I CERTAINLY feel it now. Not sure if this could cause injury in my case, but I'm willing to risk it (I don't think it'll cause injury. It didn't hurt in the slightest, and it even "felt correct" for the first time ever).

[@peetos-chan2835]

I think a dumbbell series would be a great idea. For any/all exercises that you wish.

[@imaniglasgow6889]

I and my knees thank you for this video! Very grateful! 🙏

[@Iambecome]

Super useful, thanks Mike. I've been doing these suboptimally and this is eye opening

[@djjasonceol9611]

Super setting my shoulder shrugs with farmer carry’s on trap days have shown a drastic improvement on upright stability like when doing dumbbell lunges.

[@carloswithac]

Man, this is before Dr. Mike got his cooler sense of humor.

[@motorizedlifting2534]

Damn this channel is probably the best for learning hypertrophy.

[@aymanalsulouqi3954]

Thank you so much prof. Mike I gained so much knowledge from you through this channel. I started your doing your advice. I must thank you a lot

[@uhsemehicieronlas3]

Could you make a pt.2 explaining the differences with the variations (bulgarian, reverse, deficit)? how are they different as to know when/why to choose one over the other?

[@idkanaccountname]

Hey Dr. Mike, are you able to turn your head side to side? 😂 love the videos!

[@byronnavarro5310]

Thanks Doc.

[@nikosmariettakis1500]

Nice video! I lean forward in the lunge in order to increase the stretch in the glute... didn't think that was kinda cheating 🤔 also i do one leg at every set so as to avoid being out of breath... don't know why most people alternate legs🤷‍♂️...

[@ahmedam77]

Really very informative and helpful! Thanks for your time and effort!

[@Romanuno]

excellent video, as always! thanks, Dr. Mike!

[@Cheburak-guitar]

this is gold! Also, Mike is so tame in this video! so strange

[@afonsomendes92]

possibly my least favourite exercise, yet the one I feel benefits me the most... life sucks man

[@StrongButAwkward]

I was under the impression that shorter step lunges were something you did on purpose to selectively increase targeting to the quads in walking lunges and longer strides were to selectively increase work done by the glutes. Like obviously if you're doing a short step when you want to hit your glutes that seems bad, but is it actually bad to do shorter steps if you are trying to get more quad work in from walking lunges?

[@ColeDano]

Not at all bad, as long as you know why you're doing it. Mike's treating it as primarily a glute exercise, so in that context, it probably isn't as good to do short steps.

[@matthewcalton4686]

It makes more sense for walking lunges to be treated as a glute exercise, there are other exercises to emphasize quads (step ups, split squats, even reverse lunges)

[@AngryOscillator]

@@matthewcalton4686 What makes reverse lunges better for quads?

[@AngryOscillator]

Any of you know what he means by reps? 15-30 is good for hypertrophy; is that the total set or each leg (making the set 30-60)?

[@apureterror]

@@AngryOscillator My bet is that each step is one rep. So 15-30 per leg.

[@ManuelVCano]

Dr. Mike is always coming with great knowledge. Side note: Looks like they're in the Lions Den?...

[@michaelmcfadden396]

This was great. I love lunges but doing sets with two 34kg dumbbells and finding it tough for 16 reps sets. Where do regular folk max out with dumbbell lunges. I can't imagine doing them for 50kg or so.

[@Hells_Gift_MB]

Any advice for how to do these to avoid knee pain?

[@fidru]

@ min 17:12 I do the walking lunges as my allround lower body exercise with no focus to a specific target muscle. (its always two sets with 30reps and 20kg Barbell and rather large steps). the quads get way more fired up than the glutes (that I dont even feel during the exercise), but the next day I only feel the glutes.

[@aymanalsulouqi3954]

I do walking lunges with no weights one set to failure at the end of my leg workout as a corrective and just to feel the movement and load the adductors.

[@Proteinhead92]

Awesome video Mike, got lower body in a few hours can't wait

[@julianarnold7992]

Are the rep ranges 20 reps for each leg or 20 reps for both legs?

[@uhsemehicieronlas3]

for each leg

[@xabierazpiazu2679]

Nice video! Very thorough, thanks!

[@sagarsatara]

Thanks Mike thanks

[@samwatts2848]

When you were discussing rep ranges, were you talking for each leg or both legs? (e.g. 20 reps for 10 each leg or 20 reps each leg).

[@pamamatoclub6500]

Thanks. I LOVE this video.

[@alexandermiller866]

15 to 35 reps.. is that per leg? Or total? Thanks!

[@StrongButAwkward]

Another 'hack' for grip on DB lunges is just using a hook grip, the weight is laughably light compared to what most people hook so there's basically no pain ever. Paired with a little chalk it saves you the time and hassle of straps/grips until the weights are actually heavy enough that you really need to spend the extra time on them.

[@magda386]

I was just wondering if I should get hooks or versa gripps. Never tried any of them but my grip limits most of my excercises 😩

[@stakuv86]

Great Video as always! One other question - Where do you bring the dumbbells when you go down for the lunge? In front of your foot In line with your foot, behind your foot, or to your sides? Hope this question is not too dumb? Any advice would be greatly appreciated!😅

[@adomasjasiukenas1425]

Hey, Mike. Thank you for these great videos. Could you please explain, why that super upright position is the right one? I find that aligning your back in one line by tilting forward just a little bit like i the squat, helps to keep front foot better on the ground. All individuals are different, and not everybody could do super upright. hat do you think about it?

[@hairyknuckles]

I've been told this aswell, and do it often (though more with a Bulgarian/reverse lunge rather than walking lunges). I certainly find stability better, and yeah, helps keep the knee back as you said.

[@TheGreektrojan]

Old comment but for posterity, Dr. Mike isn't a form purist. He'd agree that a light forward lean if it makes you feel more stable is fine, just as long as its not excessive and allowing other muscles to take over.

[@gregs7809]

@@TheGreektrojan I appreciate the clarification

[@judithabreucorcho4510]

Thanks!!!

[@Mike-sv2nu]

If I drop the knee too low, I feel the stress move down to the knee, which I fear might be damaging.

[@mikeyvesperlick6982]

Hamstring too weak, glutes might be too

[@NathanielDowell]

I've been following the Knees Over Toes guy on KZbin, and over the last three months, I've been gradually building up my knee strength. I used to have a lot of knee pain if I went past 90 degrees, and couldn't do walking lunges at all before my right knee started to hurt. Since I started working on ATG Split Squats, I can do walking lunges with zero pain, and I have even started doing some bodyweight ATG Split Squat walking lunges. The key is to progress slowly and gently. It takes time for your tendons and muscles to build up to support the movement. Check out his progression videos.

[@LeoandLongevity]

Great discussion of lunges.

[@dilligaff1979]

Versa Gripps NEEDS to become a sponsor!

[@adrikkrakhim1]

I´ve had al kinds of problems with lunges...al kiiindz. I cat do a lunge with any weight what so ever, Just a bar throws me of balance. I can squat 440 as to grass no issues..... But lunges... it´s like my hip mobilty is throwing me waaaay off.

[@Football__Junkie]

Barbell lunges are better than DB for me because I can just focus on the movement much easier and not worried about dropping the weight. Doing BB lunges with 95 lbs is really hard. So, you don’t need much weight on the bar

[@owenmckenzie6916]

I know you say not to tilt over/foward... However, if it was a controlled and moderate amount, and still maintained an upright chest (approx 75 degree trunk angle), would this be ok if it helps feel the GLUTES as the target? I find this works well for me...?

[@Punjabsports23]

Thanks coach

[@yoelmorales208]

Great video

[@fabi57iamracer]

Congratulations to the model 👏

[@rafaleon199937]

Links to these videos would be gold in the Hypertrophy App

[@djstich1]

@Renaissanceperiodisation Dr Mike love your vids man, love the education and breakdowns. Can someone tell though if you tilt forward at the hip in a lunge would that not lengthen your glutes more through the eccentric making it more advantageous for glute loading?.. I could be very wrong... just want to here some opinions cos that’s how I’ve been teaching it. ✌🏾

[@amirrezajm3532]

that's my question too

[@jorvarpowell6039]

So Dr Mike, I have problems doing lunges as I have pretty bad bunions. It mostly doesn’t effect any other exercise but the bend at the toes during lunges really sucks. I basically have to bend my foot sideways or my large toe is the only thing supporting the weight. Any hacks to get around this so I can still do unilateral leg training? Mostly focus on performance for strongman and use lunges as an accessory.

[@200sx2002]

Love to see a how to fix your squat video

[@larog1]

Hello! I just wonder... You didn't talk about the knee position. Is there some details to take care about the placement of the knee over the foot? Thanks in advance. Katia from Jonquière, Québec.

[@lukaswijers4825]

Great stuff. Could you please do stiff legged deadlifts?

[@whosyourzaddy9278]

Weird to hear about tilting forward as bodybuilders like BPak say to lean forward for my activations..

[@suf6320]

One of my least favourite exercises being a tall guy...I always get off balance.

[@tradewizard6192]

Gold standard

[@CCSABCD]

16:18 lmao imma head out

[@venkybly]

Tq

[@dustofself]

Hmm...What if one of the things you want to train is actually balance? To me this sounds like a super good thing especially for little older people. Or, if you are training a sport that requires a good balance (judo, wrestling etc). In my book the fact that this trains your balance and coordination is a big plus and should help you with other lifts too like low bar squats etc? Or am I missing something here?

[@almor2445]

:( I literally can't do these because of the knee pain. My muscles don't even get close to tight because the knees give out way earlier. Any suggestions?

[@matijakovacic1730]

Can you shorten the step for more of a quad bias? Can you also bias for hams? thanks!

[@georgep9059]

wow just finished doing lunges time to watch and learn

[@LethalLemonLime]

Wow, I thought it was wrong that my knee touches the ground in a lunge so I would try really hard not to... I guess I can go back to touching the ground now.

[@mattdurbin4788]

Her longest lunge ever and her regular lunge are exactly the same.

[@arkdude8484]

yess

[@stevesherman1743]

My problem is balance. I step sideways as often as forward. How do you improve that ?

[@redchakra03]

I thought tilting forward was focusing more hamstring and Glutes,like a sprinter in the starting blocks, so it's a good variation of the lunges no? Or it's always a bad idea?

[@kapoioBCS]

It is amazing for sprinting! I use them all the time. They also give amazing stimulus to glutes, quads. I have never felt them in the back, or hamstring 🤷🏼‍♂️

[@dakine4238]

What about if you feel a pulling on the knee when doing it?

[@VictorLeucos]

RP x Lion's Den - top 10 anime crossover 😂

[@kevinburke9940]

Any rep suggestions?

[@adrianaiello1608]

db walking lunges are major cardio for me- and is the limiting factor. my glutes etc. could absolutely do more but my HR is 185 after a few and i'm gasping :( (i have POTS)

[@SEJI5371]

My knees hurts from watching this

[@jesuschristimsmall]

What counts as a rep for walking lunges ? Simply one lunge or one lunge each side ?

[@Improveathletics]

Danny count it however you want

[@IamSpiders]

He says each rep is a step around 15:50

[@Forrestorm]

On single leg exercises what if one leg can get more reps than the other? Should we cut the strong side reps to match?

[@vienna0810]

Yes

[@eye_straindigital]

It’s good to hop around KZbin and study form vids. Unfortunately it’s trial by error but I’d rather suffer some minor joint pain, correct my form then pay for a personal trainer. For the record I lunge too far :/ overthinking ffs

[@danieljonsson2384]

Hi Mike. What about the Versagrips instead of straps for powerlifters? in the deadlift ofc

[@williamsheppard2026]

Daniel Jönsson If you are actually training for powerlifting you should not use straps or grips on your heaviest sets. If your grip is a problem use them less often. If it’s hardly ever an issue, use them on your downsets and accessory work to help conserve recovery capabilities.

[@veganninja5886]

what does it mean when I start feeling pain in my left hip after doing barbell lunges?

[@juicefiveone]

Any squat variation and/or RDLs

[@james9245]

Don't like em? Fuck em! 😂 Dr. mike for president!

[@amirrezajm3532]

but what about the torque on the knees (more torque on knees=more quad pressure) when we leaning forward? you're said this can reduce activation of quads but how? im confused sir

[@AirwaveInvader]

please tell me when he says 30 reps he means total for both legs, and not 30 for each leg

[@matthewcalton4686]

These videos are getting repetitive for those who watch all of them. Great content nonetheless. Keep the series going

[@taylorcarpenterpersonaltra2345]

I think don't let your grip be a limiting factor applies to everything. Especially males that are probably like "I'm too manly to use straps"... They limit your ability to do the volume for hypertrophy, I think it prob applies to the target audience. I've noticed he mentions that in all of them. I'd imagine over the years he's heard the same complaints a million times

[@olga912000]

Guilty of no 7😅

[@AeriaOris]

Y tho, seems like it'd make it more awkward and uncomfortable

[@josephthunstrom1942]

the circus is gone, but the lunge clowns remain.

[@commess1]

my toes hurt when i do lunges. it feels as if all weight in my toes

[@danbenz6362]

50 reps per leg?

[@JCrushFitness]

Ive never seen anyone say that the lunge was a glute exercise over the quad and I’ve personally never felt a lunge in my glutes

[@margodphd]

Oh come on, by doing the longest lunge ever on slippery floor I learned I can sorta do splits...😂

[@sulezraz]

14:35

[@JonathanDLynch]

Knee pads! That’s what we use.

[@daytonasayswhat9333]

Irie, mon.

[@pcunneen874]

What philly gym is that?

[@jdubdoubleu]

Apparently I've been doing toe to heel, instead of heel to toe 🤦🏻

[@OnionCrab]

Bruh tf did he take to drop his voice 3 octaves in 3 years

[@DanScottChannel]

Good video but black pants agains a black floor, not so good.

[@sauloamaralalves1b11]

wait,lunges work adductors?what,someone explain to me?

[@Eric3Frog]

Adductor magnus helps with hip extension, and the adductors are activated to keep the knee laterally aligned throughout the movement.

[@tylercunningham4311]

I know mine get sore as heck when I lunge.