Lateral Lunges...You're Doing It WRONG

We had a lot of requests for this episode, ask and you shall receive! Lateral lunges performed incorrectly can put a ton of unnecessary stress onto the tissues of the knee, and they can actually be quite difficult to teach and perform. Here we will breakdown some of the most common mistakes in the lateral lunge, and I’ll show you how I teach this exercise to my athletes for safer and more effective training. #RaisingTheBar

[@heri.sanchez678]

I havent even start but he saying im Doing it wrong

[@White-vj7oy]

And the worst part is you are

[@callumbirchill6773]

Same 😭

[@shaan8982]

You're doing wrong by not doing it

[@sarahxiang2128]

Lmao 🤣

[@W3ND3Y]

YuOer doing it wrong

[@anothersimone8413]

These cues are spot on. I could NOT keep my feet pointed forward doing a lateral lunge until I made that adjustment to step forward just a bit with the lunging leg. And I really liked the explanation that the cue that is often given "chest up" doesn't mean totally vertical (which never made sense to me). Now the movement feels natural and strong. Thank you!

[@Static-ash]

Oh my god 2 months of struggling with these. Keeping my toes pointed forward and I just wobbled. Every time. For 2 months! I read your comment, then I watched him explain it. I can do side lunges! Just have to step forward a little bit. Magic.

[@cjcpresentswanda]

I've been looking for a good explanation on this. Thanks Paul Ryan

[@itgetter9]

That's EXACTLY what I was thinking! Poor guy, he happens to look like that weasel who sold out the country. Oh well, at least he gives excellent training advice!

[@DetzuKenai_]

😂😂😂😂

[@Doonster]

@@itgetter9 please stop

[@buggs6608]

@@Doonster your like 2 years late

[@Doonster]

@@buggs6608 k

[@jamsea389]

This exercise often appears on my gym's app routines. And everytime I'm like "OK, maybe I'll feel like it's worth it this time". It makes me sweat as part of the workout as a whole but I just knew I was doing it wrong even though I was following the app's video and instructions because it just didn't feel like it was a worthy move.

[@AJ-lb8tu]

wish i watched this earlier. now already hurt my hip and IT Band. really had to research all workouts before performing each one of them. thks for this tutorial.

[@lauriebasicpm]

This is such a difficult exercise for me and it has never felt right. Your tip on the toe to instep fixed most of problem I had. It's still a very hard movement for me (which means I need to do it more), but now I'm more confident in my form. Thanks for the great video!

[@CaptJackAubreyOfTheRoyalNavy]

I've read about doing these to address glute activation and anterior femoral glide syndrome, characterized by sharp/pinching hip pain when coming out of the bottom of the squat. Great tip on sitting back into the hips, rather than shifting the bodyweight forward onto the knee.

[@dishakerkar3444]

Only sound quality of video can improve rest everyting good

[@Demerrisk72]

Thank you so much for this. This has to be the most awkward move I've attempted thus far, and I feel like I do it differently AND wrong every single time.

[@laurelanneclark]

Thank you - this improved my lateral lunge a lot. I was very awkward with my dumb bells!

[@peejuu]

Best breakdown of this particular excercise!

[@lynnseto6799]

Did these yesterday (2nd time ever) and did it wrong. Yep ... made all 3 mistakes. Appreciate this video!!!

[@ciaranohagan6444]

My coach recently gave me this exercise and taught it as per your video. I’ve been having some knee issues (could be tracking wrong). This post has helped me visualise exercise correctly. Have subscribed and thanks for sharing…

[@CoachPJNestler]

Glad it helped!

[@crys8093]

Thank you for this demonstration I've wanted to know the right way to do this exercise and you have explained it so well in detail 👍

[@bspi624]

Thanks for clarifying some technique questions I had. Appreciate the detail 👍

[@tyreetyson1999]

Great technique pointers on lateral lunges. Going to incorporate this exercise into my training in a while to better grow my quads, and these tips are very helpful

[@artistadavide]

Note, the instructor does it correctly.

[@kassiemaher9593]

Awesome video, as always! Keep them coming.

[@nathaniellamb9184]

This video turned a dangerous mess into a viable workout! Excellent excellent excellent! Thank you

[@fu6it]

Been watching all your videos. Great tools

[@CoachPJNestler]

Thanks for the support!

[@joelolson5919]

This video should have been called "Audio Recording Quality... We're not doing it right"😂

[@CoachPJNestler]

Hahahaha YES! Brutal learning curve for content creation. Thanks for watching anyway!

[@joelolson5919]

@@CoachPJNestler I confess, it did not stop me from checking out more from that series. Helpful stuff. Keep up the good work

[@denjipoochita7351]

sent this to my friend whos been working out for years but i noticed majority of his movements he had an arched back

[@kierraking1662]

I just did it and it feels so different and I felt it in my glutes too. 🎉

[@munano6930]

I was going too far down or in other words my range of motion was to large so I had this pinching pain in my groin afterwards. Can I just keep doing it safely without as much range of motion? I was going further than this guy goes on the video and holding it there for 2 seconds. Is that the cause? Can I keep doing it with less range of motion safely or should I stop?

[@rtg8795]

Awesome video, thanks

[@itsianwood]

nice, thanks!

[@sankarchakravarty4082]

Thanks for making this video, i also used to do this wrong. Thanks.

[@abrahamadeyemi5484]

Thanks mate

[@furbol653]

I wish u used a mic tho, the audio is hard to hear with all the echo

[@bigshell33]

Liar

[@ellie2829]

So the knee doesn't have to be completely straight, it can be a bit forward, maybe thats where i was going wrong

[@jaymem8354]

Do we drive with the heel to return to initial position?

[@ln8896]

This is IT!! THANK YOU!!!

[@ChubbYJimz]

Very good tips and great demonstration

[@TheFitnessKi]

Thank you for this!!

[@skyhighvids]

Thank you so much

[@justalittlebitmo]

Something about Coach PJ reminds me of John Stockton.

[@CSUnger]

Thanks.

[@tiffanykilby7560]

I feel like lunges are so underrated. I swear I'm always so sore after doing them.

[@doggymustdoo]

Great tips. Thanks coach!

[@googleuser8635]

Hi PJ, love your videos. Could you please do one on Cossack squats? Thanks man!

[@Natano-v4p]

So wouldn’t keeping chest up help reinforce that athletic stance and lateral speed?

[@Lance_Thorpe_Esq.]

So there's no issue with with extending away from the drag-leg in such a way that it's completely straight? And what athletic benefit does this exercise deliver?

[@mtboarder6462]

What about Knees over toes guy?

[@luciusviagra-vampire5907]

Thanks

[@starstruck8323]

Thanks for this, hope it will help me better my form for this exercise especially the advise you give about the instep and foot placement, & the fact that I can lean forward more without worrying about staying so upright. :)

[@KNCKNCKNC]

Invest in audio production.

[@thebiziii]

I never wear shoes or anything, because I do these at my home and being barefoot is the most comfortable way of doing anything. But because of that, I was sliding my second leg instead of just stepping away with my targeted leg. Thank god I looked it up, because it felt wrong and I don't want to hurt myself.

[@jarroyomaranata]

Love your tips!!! Could you load videos about how to perform bicep curls and chest press keeping a safe shoulder?

[@screggybojanklin3567]

Good video, bad audio. Two options to fix: 1. Record audio separately on another smartphone and synch the audio/video in imovie. 2. Point camera at a mirror, stand beside camera and record yourself doing exercise in mirror which allows you to pick up your voice nice and loud since you'll be standing right next to camera.

[@789raiden]

Or a more simple way is a clip on mic

[@xhitomusic7345]

Why is it a bad idea to point your toes out to the side? I point my toes out, but I’m still going to the side and I still feel it in my lateral hip flexors. Wouldn’t it be similar to pointing your toes out in a deadlift or in a squat?

[@jonmulhern3366]

The goal is to use the glute medius and to say in your midfoot and heel. By externally rotating the hip you lose most of those mechanics and begin to place undue stress on the knee. And if you rotate out it's not necessarily going to injur you - but it then becomes more of an angled lunge and not a lateral or side step or archer squat/lunge

[@jonmulhern3366]

And pointing the toes out in a squat or deadlift is a mobility compensation. Or reflects hip rotation stability. The lateral squat is not a hip opener per se. The squatting leg maintains neutral alignment.

[@iloton]

@@jonmulhern3366 I realize they're slightly different exercises, but does the same go for a cossack squat? I generally see people point their squatting foot out and pointing their rear foot toward the ceiling. They also go much, much deeper.

[@jonmulhern3366]

@@iloton the key difference in the cossack squat, as you pointed out, is the depth. The athlete has to open the hips (external rotation of the femur) and thus externally rotate the tibia to provide balance/stability in deep squat. I'm sure some athletes with exceptional ankle mobility can maintain neutral hips. As for the straight leg in the cossack squat - the hip again rotates (external femur rotation) to alleviate stress on the interior knee ligaments. By rotating the toes upward the hamstrings provide support and receive a nice stretch response. I'm not an expert in the cossack squat but that is my basic understanding.

[@iloton]

@@jonmulhern3366 Thanks, that makes sense. I appreciate your help.

[@user-tw5lr2ie2o]

i always find it herd to do this correctly

[@user-tw5lr2ie2o]

hard*

[@quadrram3945]

would you do a barbell variation of the lateral lunge? thanks

[@arscorpus9056]

You need to be able to literally sit on the ground with a vertical torso and no assistance from your hands to use a barbell on your back for the weighted lateral squat (or lunge). It requires middle split level mobility and a very high core and abductors strength. About 99% of coaches aren't good enough to do it that's why there's pretty much no videos on KZbin about that.

[@DK-gl3ih]

@@arscorpus9056 thx

[@eds73100]

Very helpful!!!

[@Adino1]

If my toes are pointed out I step slightly backwards, not forward. I would think most people would actually do that.

[@danigeedman7804]

coach pj I love you

[@richardsolorio5910]

Excellent!

[@lorimotley4270]

Thanks!

[@justrenee2640]

is this good for glutes?

[@steviepee]

Why is knees over toes bad for this movement?

[@bernniegeremillo1824]

Great video

[@matthewphares4588]

This is silly. If your knee is over the toes you’re going to work your quads more, if you lean forward as much as this guy you’re getting your low back involved (potentially dangerous) so that gets worked more, he doesn’t sit back or down much, so probably not working his glutes much, holding one weight at the chest with both hands I have found makes it easier to get lower and engage my glutes. It just depends on what you want to work. The body will adapt to whatever you put it through, the question is can you avoid injury before you get there.

[@CoachPJNestler]

ummm...sure

[@dsharkyo]

thank you

[@lisaw6219]

If this exercise is too difficult to perform correctly... why not avoid it all together???

[@Jesus123ioasdjfkasjfkjlasdfask]

how far out should I step?

[@wwl1464]

My back hurts so much even though I do it correctly

[@rachaelgrewell7232]

Loved this! Wish you could have a microphone though. It wouldn’t be so echoed.

[@chrismann291]

please use a mic thanks!

[@johanesterhuizen1842]

Unless you’re an athlete that needs this type of movement I think there are better exercises for the legs

[@mrs.bartlett6047]

It’s hitting the butt at different angles too

[@snehaparmar9198]

Don't forget to breath ppl💕💕

[@shaikhabdulbasit5717]

Do something about the sound, can't get a single thing

[@paypower8127]

🙏

[@chunkemonke398]

You didn’t show the side view for the correct way.

[@STBRetired1]

Good Lord, so many words. You would think he was teaching Einstein's Theory of Relativity. A lunge is not rocket science. It would have been nice to show IN THE BEGINNING how to do them correctly AND THEN show how many people deviate from that proper form.

[@sloansizzle4023]

The audio from hell

[@robertboyd8236]

Feet in any movement should always be behind the knee.... If not we're hurting our knees. If behind feet strengthening out muscles 💯💯

[@jakehealy5794]

Sorry bud but that myth died long ago , its fine

[@robertboyd8236]

Reading my comment again I actually wrote it wrong.. Your feet should always be beyond the foot. Be what do I know i just send a few kids to college on athletic scholarships.

[@jakehealy5794]

@@robertboyd8236 well it depends on the lunge variation and movement pattern and usually a variety of factors . we all make mistakes as coaches don't worry i do to . also kinda a weird flex tbh it doesn't shine a good light on you as a coach imo . (not trying to fight just a opinion)

[@robertboyd8236]

Lol alr man... Have a great one 👍

[@Genesisapple5]

If you do this exercise wrong you will definitely injure your lower back, and will either end up with a herniated disc or slipped disc.

[@InYourFaceMoFo]

OMG... therefore you only use one kettlebell in front of you doing cossack squats...

[@KevinIaMmE94]

1:45 thank me later

[@pseudoesquizofrenico]

thank you ~

[@JoseSocorro-w3t]

Thank you bro

[@Ron-pe4bp]

Get a mic. You're doing it wrong!

[@artistadavide]

Knee is coming too far forward over the toe. This oversight is present in all but one of the videos I have watched. Not good.

[@Kevflar]

Knees coming over the toes is just fine. It is a myth that that is bad.

[@IREPCUDDER4LIFE]

Get a boom mic your videos are good but the sound is infuriating

[@jenniferhenderson748]

Just cut to the chase god dammit. Don’t tell me what I shouldn’t be doing. Just tell me how to do it and demonstrate the right technique my god

[@cool-wf9cr]

Thats kinda the whole point lmao

[@cxo4444]

Too much explaining, not enough demonstration.

[@kinzinlima471]

This is a really good instruction but please make another video with a better sound or put voiceover on this one…. It’s awful

[@a.h.i267]

You talk WAY too much

[@danielturkalj1580]

Fake Jeff

[@cwvoelker]

You are doing this video wrong. Start by spending some money getting a professional microphone....

[@CoachPJNestler]

what is this technology you speak of?

[@davidcore635]

Buy a mic

[@kirill_9874]

Buy some fucking mics.

[@Danofstockport]

A crap exercise anyway...In my opinion but if you want to do it, this is the way :-)

[@marshmellow8811]

Danofstockport what’s a better movement vs this?

[@ironsurvival7011]

Not a crap movement if you’re rehabbing a groin injury or trying to prevent one.

[@rickyj1250]

This is the best exercise to work the under used inner thigh muscles and prevent groin pulls. If you're a pure bodybuilder or a desk jockey it's not necessary

[@toolfreakBD]

Get a mic you Jeff Cavalier wannabe