Are You Lunging WRONG? 3 Tips To FIX Your Lunge

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!

[@jk-ml7dv]

This is the best video on lunge form I’ve ever seen. It’s also the first one I’ve watched that actually explains the whole “knees over the toes” thing in detail. I am definitely going to try your form suggestions.

[@devilundercover]

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

[@redefiningstrengthOC]

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!

[@sheilapeck8519]

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 KZbin.

[@magpiegirl3783]

Really terrific! Practising raising up from the static position is perfect to learn the correct balance and muscle recruitment. Thank you.

[@calanleyendecker8369]

Wow! I'm so impressed by being able to see your muscles in these demos... anatomy in motion 🥰

[@Zinnia2023]

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.

[@angiedamian681]

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!

[@22garfyboy]

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!

[@flurblewibble7735]

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.

[@rizj]

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.

[@theslowwalker]

Super video!!! This from someone who's damaged both knees and appreciates your help in rebuilding them

[@leoramessinger6795]

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.

[@redefiningstrengthOC]

Aw yay! So glad it gave you some new cues to improve those recruitment patterns and form!

[@jessicaolson2837]

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!!

[@GratefulThird]

Really great info - thank you so much - I can’t wait to try out these suggestions!

[@elmuchovato]

This is the best advice I have seen on this subject, thank you so much!

[@selainx]

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.

[@theodoreboosalis]

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!

[@laurak4795]

Great video. I always appreciate your tips. Wish there were more workout videos by you. Thank you again.

[@derekn5607]

A timely video for me. I needed to clean up my lunges. Thank you!

[@CH-ec7yh]

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!

[@Simon-dh2zq]

Regress to progress, how very true. Really appreciate your content, thank you.

[@blueshoes915]

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.

[@erica6825]

Another great video for a move I REALLY struggle with! Thank you :)

[@jeriheller9791]

Thank you so much. This is the best explanation of the lunge I’ve seen!

[@slimxbeastfitness]

Great video! A lot of valuable tips and ques throughout.

[@valerie4912]

I hope you didn’t hurt yourself showing us the incorrect way 😬 Thank you for this ❤️

[@redefiningstrengthOC]

haha I always worry about that and focus on making sure it doesn't happen!

[@jodibasen9177]

Omg I was thinking the same thing :)

[@rowenaanderson3739]

This will be so helpful to many. Thank you!

[@BootstrapsBootstraps]

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.

[@redefiningstrengthOC]

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!

[@jhlunsford123]

I ALWAYS APPRECIATE YOUR TIPS! YOUR VIDEOS ARE SO HELPFUL :) THANK YOU FOR SHARING!

[@marklogan3264]

As always corrie great information always look forward to your videos so helpful. 👍😀

[@MNROSE-sd3oq]

Thank you so much. Your advice are really precious.

[@latriceralston7617]

Wonderful video. Thank yOU so much. I definitely need help with my lunge form. Cant wait to see and feel the difference when I apply these tips.

[@redefiningstrengthOC]

Excited for you to try them!

[@DhanaMoongoddess]

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!💖🌘

[@hazelinthewoods9966]

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 😆

[@hanab837]

I just found this video, and it was exactly what I needed to see. Thank you! This was incredibly helpful!

[@redefiningstrengthOC]

So glad it helps!

[@normajeanshepherd8284]

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😊

[@bertmalsom]

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.

[@AnaClaudia-zr7zk]

👏🏻👏🏻👏🏻 your explanations helped a lot!!! Thank you!!!🌹

[@Ferovka]

Thank you so much for the great video!

[@julsbendandi9374]

This is terrific! Thank you!

[@castrolauraand5588]

The progression she explained is so important!

[@Gotheena89]

this is so helpful! thank you so much!

[@marskeelove4166]

This was so helpful,I was so afraid to do lunges but I'll give this a try

[@redefiningstrengthOC]

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.

[@marskeelove4166]

@@redefiningstrengthOC I swear you're always so helpful

[@mlungisitheoderecade-mnisi1522]

Yoou are so helpful I will practice this tomorrow morning!

[@jacobjames1171]

Thank you for this. I was adding lunges back in to my routine hoping that my knees would accept.

[@eziocutarelli678]

Yet another great post. BTW, I like the backgrounds.

[@redefiningstrengthOC]

Thank you! All Urban Wall Design!

[@chrishanson3499]

Thanks. Will give this a try.

[@garyb2392]

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

[@CCB249]

"remember you have to earn those harder variations". Love this!

[@eobrien1]

This was great! I struggle a lot with single leg exercises & this helped me better understand some things. Thanks!

[@redefiningstrengthOC]

So glad it helps! Single leg moves are for sure a challenge!

[@bmcm5443]

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...🕊🕊👍

[@darrelgibson5487]

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

[@redefiningstrengthOC]

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!

[@darrelgibson5487]

@@redefiningstrengthOC thank you ma'am

[@starshine7937]

Thank you very informative.

[@harassment100]

Thanks. This was really helpful.

[@ymmm-yogamovementmeditatio9507]

Super helpful. Thank you

[@sconnley]

Best video on lunges. Thanks

[@char4s]

This was excellent.

[@akin1989]

Love lunges. They get my heart pumping! Thanks for the tips!

[@Unknown.Stranger]

You are one of the few who suggest to pay attention to the back foot too! Very competent!!!!!💪💪

[@wit7882]

This is so helpful. Thanks

[@sabbyn.1815]

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.

[@JC-no1zt]

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.

[@valeriecaputa713]

Thank you. This is a game changer for me.

[@redefiningstrengthOC]

Glad it helps Valerie!

[@NogaMovement]

Very helpful- fantastic exercise and very good cues 🙌🏻💯 Regress to progress ✅

[@redefiningstrengthOC]

So glad they help!

[@JasminW007]

Great video!!!

[@trbeyond]

Thoughts on deficit setback lunge? And what are advantages of holding weight on one side versus at your chest? Thanks for such great content!,,

[@nickijames5122]

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 😊🙏

[@najimi78]

Thank you

[@MsRutene]

Love your videos gosh ❤

[@xvsj5833]

Cori 😁 excellent advice and instructions, balance sometimes becomes my enemy while lunging. Thank you for sharing 🥰🥰🥰 : ) Jesse ✌️

[@redefiningstrengthOC]

Balance is definitely part of the challenge and a big reason why that focus on your foot is key!

[@xvsj5833]

@@redefiningstrengthOC I agree, Thank you

[@carolynebourgon9275]

You're the best !

[@OpinionatedScents]

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

[@michaelblacktree]

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.

[@maryhamric]

Super helpful!

[@luciusverusluciusverus3082]

Excellent,! Ty

[@winklertribe5268]

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?

[@jenellbarnes4231]

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.

[@redefiningstrengthOC]

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.

[@arunalexdavid6281]

thank you

[@lbrown8040]

🙌🏾💖 Thank you!!!!

[@TeaJayRabbit]

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!

[@redefiningstrengthOC]

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!

[@lilatolouian]

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...

[@dividedwefall652]

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. 🙏🙋‍♀️

[@elizabethdixmitchell]

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

[@pramujisinggihriyanto6901]

I really need this tutorial

[@ESR66]

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.

[@redefiningstrengthOC]

I'm so glad the videos have helped!

[@mobutter2879]

Love those shoes!!

[@sheeladelacey3450]

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

[@evemah1414]

Thank you. Gain so much from you.

[@albairisvelazquez8630]

I never knew how to do lunges so this I will try thank you 😁

[@meganprieditis6825]

Thank you, trying to build a strong basic lunge and squat before I even start going to a gym.

[@redefiningstrengthOC]

Starting with bodyweight exercises can be key!

[@karenmarr7266]

Using a split squat to build strength and muscle / balance abilities. Great tip, thanks~~!!

[@redefiningstrengthOC]

So glad it helped!

[@loalexandre]

When I perform the static lunge, the quad of my rear leg (on which I’m standing on the ball of my feet) gets involves and assist the glute of the front leg - how can I avoid that and train only the glute ? Love your channel by the way, you have amazing content !

[@kloreenkween]

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.

[@douglas1071]

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.

[@bryanclausen6624]

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

[@seanferguson5460]

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.

[@rowenaanderson3739]

Your background in the seated portion is beautiful.

[@debmcd7548]

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!!

[@krismiller5126]

What do I do when I already have knee issues and now getting into a gym setting?

[@dionerhodes1308]

Oh gosh my lunges r horrible..thank u!💖💃