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
@tiagocampos98244 жыл бұрын
Nice job man. And thank you
@rambhajrambhaj43363 жыл бұрын
oyal
@sergiojaenlara20913 жыл бұрын
Joel Seedman disagree with the tilting thing
@camilah7353 Жыл бұрын
God bless you bro
@newglorydays-yu6bb3 ай бұрын
Does this work using a dumbell goblet style? Thanks
@Vic-dl7wq4 жыл бұрын
Id like to see one on Bulgarian Split Squats
@AeriaOris4 жыл бұрын
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
@uhsemehicieronlas34 жыл бұрын
I scrolled down to comment the same
@willumbermarchant5510 Жыл бұрын
Latvian Cornrolls for me
@andrewmueller99867 ай бұрын
Nah bruh. Estonian
@alvarosoto12536 ай бұрын
For the first time in a while, I’ve finished leg day with fatigue and no pain. Thanks for making this video.
@mrbrakelol Жыл бұрын
Shout out to the lady who did 900 lunges making this video
@jay75.612 жыл бұрын
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
@zgucanin4 жыл бұрын
This turns out to be my favorite chanel just like that 💪💪
@smileybiceps16 күн бұрын
This is a solid video. Thanks Dr Mike 👍
@Iambecome7 ай бұрын
Super useful, thanks Mike. I've been doing these suboptimally and this is eye opening
@andrewt2484 жыл бұрын
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.
@alejandromayofret45264 жыл бұрын
Fantastic exercise! It always pumps my quads in an insane way
@aymanalsulouqi395410 ай бұрын
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
@imaniglasgow68892 жыл бұрын
I and my knees thank you for this video! Very grateful! 🙏
@peetos-chan28353 жыл бұрын
I think a dumbbell series would be a great idea. For any/all exercises that you wish.
@byronnavarro53103 жыл бұрын
Thanks Doc.
@motorizedlifting25344 жыл бұрын
Damn this channel is probably the best for learning hypertrophy.
@uhsemehicieronlas34 жыл бұрын
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?
@seanjohnson8225Ай бұрын
Can’t believe it’s taken so long to find this video. Now I know I have three issues I have to work on.
@djjasonceol9611 Жыл бұрын
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.
@HeracIeidАй бұрын
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).
@Hells_Gift_MB2 жыл бұрын
Any advice for how to do these to avoid knee pain?
@ahmedam774 жыл бұрын
Really very informative and helpful! Thanks for your time and effort!
@Romanuno4 жыл бұрын
excellent video, as always! thanks, Dr. Mike!
@StevefromCincinnati Жыл бұрын
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... 🤮
@samwatts28484 жыл бұрын
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).
@alexandermiller866 Жыл бұрын
15 to 35 reps.. is that per leg? Or total? Thanks!
@idkanaccountname9 ай бұрын
Hey Dr. Mike, are you able to turn your head side to side? 😂 love the videos!
@Cheburak-guitar2 ай бұрын
this is gold! Also, Mike is so tame in this video! so strange
@nikosmariettakis15004 жыл бұрын
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🤷♂️...
@michaelmcfadden396 Жыл бұрын
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.
@Proteinhead924 жыл бұрын
Awesome video Mike, got lower body in a few hours can't wait
@StrongButAwkward4 жыл бұрын
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?
@ColeDano4 жыл бұрын
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.
@matthewcalton46864 жыл бұрын
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)
@AngryOscillator4 жыл бұрын
@@matthewcalton4686 What makes reverse lunges better for quads?
@AngryOscillator4 жыл бұрын
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)?
@apureterror2 жыл бұрын
@@AngryOscillator My bet is that each step is one rep. So 15-30 per leg.
@sagarsatara4 жыл бұрын
Thanks Mike thanks
@larog1 Жыл бұрын
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.
@julianarnold79924 жыл бұрын
Are the rep ranges 20 reps for each leg or 20 reps for both legs?
@uhsemehicieronlas34 жыл бұрын
for each leg
@stakuv86 Жыл бұрын
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!😅
@xabierazpiazu26792 жыл бұрын
Nice video! Very thorough, thanks!
@pamamatoclub65003 жыл бұрын
Thanks. I LOVE this video.
@LeoandLongevity4 жыл бұрын
Great discussion of lunges.
@aymanalsulouqi395410 ай бұрын
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.
@afonsomendes923 жыл бұрын
possibly my least favourite exercise, yet the one I feel benefits me the most... life sucks man
@carloswithac Жыл бұрын
Man, this is before Dr. Mike got his cooler sense of humor.
@blind_warriorr18 күн бұрын
Also, before his balls dropped and his voice deepened.
@200sx20024 жыл бұрын
Love to see a how to fix your squat video
@rafaleon199937 Жыл бұрын
Links to these videos would be gold in the Hypertrophy App
@StrongButAwkward4 жыл бұрын
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.
@magda3863 жыл бұрын
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 😩
@fabi57iamracer3 жыл бұрын
Congratulations to the model 👏
@owenmckenzie69163 жыл бұрын
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...?
@yoelmorales2088 ай бұрын
Great video
@ManuelVCano4 жыл бұрын
Dr. Mike is always coming with great knowledge. Side note: Looks like they're in the Lions Den?...
@judithabreucorcho45102 жыл бұрын
Thanks!!!
@dilligaff1979 Жыл бұрын
Versa Gripps NEEDS to become a sponsor!
@matijakovacic173010 ай бұрын
Can you shorten the step for more of a quad bias? Can you also bias for hams? thanks!
@fidru2 жыл бұрын
@ 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.
@adomasjasiukenas14254 жыл бұрын
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?
@hairyknuckles4 жыл бұрын
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.
@TheGreektrojan2 жыл бұрын
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.
@gregs78092 жыл бұрын
@@TheGreektrojan I appreciate the clarification
@Football__Junkie Жыл бұрын
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
@lukaswijers48254 жыл бұрын
Great stuff. Could you please do stiff legged deadlifts?
@Punjabsports234 жыл бұрын
Thanks coach
@jorvarpowell60394 жыл бұрын
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.
@djstich14 жыл бұрын
@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. ✌🏾
@amirrezajm35323 жыл бұрын
that's my question too
@tradewizard61924 жыл бұрын
Gold standard
@stevesherman17433 жыл бұрын
My problem is balance. I step sideways as often as forward. How do you improve that ?
@adrikkrakhim14 жыл бұрын
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.
@almor24452 жыл бұрын
:( 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?
@dakine42382 ай бұрын
What about if you feel a pulling on the knee when doing it?
@Mike-sv2nu3 жыл бұрын
If I drop the knee too low, I feel the stress move down to the knee, which I fear might be damaging.
@mikeyvesperlick69823 жыл бұрын
Hamstring too weak, glutes might be too
@NathanielDowell2 жыл бұрын
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.
@redchakra034 жыл бұрын
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?
@kapoioBCS3 жыл бұрын
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 🤷🏼♂️
@suf63203 жыл бұрын
One of my least favourite exercises being a tall guy...I always get off balance.
@whosyourzaddy92784 жыл бұрын
Weird to hear about tilting forward as bodybuilders like BPak say to lean forward for my activations..
@danieljonsson23844 жыл бұрын
Hi Mike. What about the Versagrips instead of straps for powerlifters? in the deadlift ofc
@williamsheppard20264 жыл бұрын
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.
@jesuschristimsmall4 жыл бұрын
What counts as a rep for walking lunges ? Simply one lunge or one lunge each side ?
@john_coleman4 жыл бұрын
Danny count it however you want
@IamSpiders9 ай бұрын
He says each rep is a step around 15:50
@LethalLemonLime2 жыл бұрын
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.
@dustofself Жыл бұрын
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?
@eye_straindigital Жыл бұрын
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
@mattdurbin4788 Жыл бұрын
Her longest lunge ever and her regular lunge are exactly the same.
@georgep90594 жыл бұрын
wow just finished doing lunges time to watch and learn
@veganninja5886 Жыл бұрын
what does it mean when I start feeling pain in my left hip after doing barbell lunges?
@amirrezajm35323 жыл бұрын
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
@SEJI5371 Жыл бұрын
My knees hurts from watching this
@arkdude84842 жыл бұрын
yess
@Forrestorm4 жыл бұрын
On single leg exercises what if one leg can get more reps than the other? Should we cut the strong side reps to match?
@vienna08102 жыл бұрын
Yes
@adrianaiello16082 жыл бұрын
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)
@AirwaveInvader6 ай бұрын
please tell me when he says 30 reps he means total for both legs, and not 30 for each leg
@james92454 жыл бұрын
Don't like em? Fuck em! 😂 Dr. mike for president!
@VictorLeucos4 жыл бұрын
RP x Lion's Den - top 10 anime crossover 😂
@kevinburke9940 Жыл бұрын
Any rep suggestions?
@matthewcalton46864 жыл бұрын
These videos are getting repetitive for those who watch all of them. Great content nonetheless. Keep the series going
@taylorcarpenterpersonaltra23454 жыл бұрын
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
@juicefiveone4 жыл бұрын
Any squat variation and/or RDLs
@venkybly10 ай бұрын
Tq
@josephthunstrom19422 жыл бұрын
the circus is gone, but the lunge clowns remain.
@danbenz63622 ай бұрын
50 reps per leg?
@CCSABCD4 жыл бұрын
16:18 lmao imma head out
@scottymackay18013 жыл бұрын
30 to 40 reps per leg? whose got the time for that ffs
@pcunneen8744 жыл бұрын
What philly gym is that?
@jdubdoubleu Жыл бұрын
Apparently I've been doing toe to heel, instead of heel to toe 🤦🏻
@commess12 ай бұрын
my toes hurt when i do lunges. it feels as if all weight in my toes
@DanScottChannel3 жыл бұрын
Good video but black pants agains a black floor, not so good.
@OnionCrab8 ай бұрын
Bruh tf did he take to drop his voice 3 octaves in 3 years
@blind_warriorr18 күн бұрын
I’ve also been wondering about that. There’s some even older videos of him where his voice is even higher pitched than in this one.
@margodphd Жыл бұрын
Oh come on, by doing the longest lunge ever on slippery floor I learned I can sorta do splits...😂
@olga9120004 жыл бұрын
Guilty of no 7😅
@AeriaOris4 жыл бұрын
Y tho, seems like it'd make it more awkward and uncomfortable