Lunges for Beginners // How to do a lunge

maybe you've tried doing a lunge before and it went something like this oh that doesn't sound right it's likely you're making at least one of these three big laundry mistakes that i'll show you in this video keep watching and i'll make sure you know how to do a lunge with perfect form so you can strengthen your legs and work those buns out the right way hey there coach tyler here and today is all about lunges how to do lunges with perfect form and how to approach lunges even if you're a complete beginner you see lunges are one of the best lower body exercises in the world and yet most people do them with terrible form in fact there's three big lunge mistakes that most people make that you'll want to avoid because when you make any one of these mistakes you can hurt your knee joint you can flare up your lower back and even cause muscle imbalances that can make the rest of your body feel achy too so what are those three big lunge mistakes how do you lunge with perfect form even if you're a complete beginner and what are the best lunge variations that you can use to continuously make progress well let's start by sharing the three big lunge mistakes with you and then i'll follow it up with the seven steps to doing a lunge with perfect form and share some of my favorite lunge variations with part one the three big lunge mistakes okay there are three big mistakes that i often see people doing when they do the lunge each of these mistakes is going to put pressure on your joints in a way that is not going to help you but could potentially harm you so i'm going to show you these three mistakes right now that you're going to want to avoid okay mistake number one is when you're lunging and you're pressing back up to the top position like this that the weight is on your toes so if you feel the weight on your toes as you lunge instead of your heel you're putting all of the pressure on your knee joint and quad instead of on your hamstring and your glutes so don't put your weight on your front toe as you're doing the lunge mistake number two is that your knee is not stable so when people do the lunge oftentimes when they stand back up you can see their knee cave in like this the knee is a hinge joint it's only supposed to go open and closed it's not supposed to go from side to side like this so as you come down and up in the lunge look down at your femur your thigh bone and make sure that your leg is going the same direction as your toes if it's pointing outside your toes on either side you're putting your knee joint at risk so make sure knee is stable and make sure that knee is going the same direction as your toes mistake number three is not properly using your glute muscles so when you're in the lunge as you come to press up as you come to stand up from the lunge instead of thinking about extending your knee like this and using your quad muscle you want to think about extending your hip like this and using your glutes and your hamstring so while you're in this position think about extending your hip by using this glute muscle right here to achieve the top position if you use mostly quad muscles you're going to put more pressure on the knee that you need to and you're not going to work all of those muscles out at the same time before i share the seven steps to doing a lunge with perfect form i wanted to ask you for a quick favor if you're enjoying this content and want to see more of it hit the subscribe button and click the little bell icon so you can get an update every time we release a brand new video like this it helps us get noticed more and our videos will help you transform your body faster okay let's go over the seven steps that you can use to do lunges with perfect form part two seven steps to do lunges with perfect form okay there are seven things that you want to focus on in order to do a lunge with perfect form so i'm going to walk you through all seven of these things so you can think about them every time you're practicing any variation of the lunge okay the first thing to focus on is your front foot so if i'm in a lunge position like this most people will have a tendency to want to go up on your toes like this this is one of the big mistakes that people do and so bringing your foot flat onto the ground but not just flat putting about 70 percent of the weight on your heels and about 30 on your toes and keeping the outside of your foot your big toe pad and your heel pressing the ground the entire time is extremely important when you do this it will help you with some of the other things that i'm about to share with you so foot flat on the ground 70 heel 30 toes three points of alignment from there the next thing to think about is your front knee as you're doing the lunge when you go up and down you want to make sure that your knee is going the same direction as your toes if it's coming in or going out you're going to put pressure on the inside or the outside of your knee joint which can cause injury in the long run so make sure you look down knees going the same direction your toes the entire time now let's talk about hip position this is another area where people have an issue oftentimes they're going to be opened like this instead of straight forward or their pelvis is going to be wiggled from side to side like this so why it's really good for you to hold your hips in the lunge is to make sure that your pelvis is straight forward and that is balanced from side to side so as you do each rep try to feel your hips stay in one place and don't let them tip or twist on every single rep now the next part is your core during every exercise it's a good idea to really really squeeze your core muscles to do this i like to teach people to basically hold and cough so go that that tension right there is what you want to hold as you do every single lunge so practice holding that tension in your core you can even feel it with your fingers if you need to as you go back and forth in the lunge okay the next piece is that you're using your glutes effectively so when people do the lunge they often come forward and then when they push back to the start position that's when they put the weight on their toes and they use this quad the front of the leg to extend the knee instead of the glute the back of the leg to extend the hips so in order to do this you can practice the reverse lunge and you can really focus on pushing into your heel so drive into your heel drive into your heel make sure your knees not going forward over your toes and extend the hip to the top position the slower you practice that part where you're fully extending the hip the more you're going to activate your glutes which means you're going to protect your lower back and shape those bun muscles at the same time okay the next piece is the back knee so we talked about how the front knee needs to go the same direction as the toes well the back knee needs to do the same thing a big mistake people make that causes their backing to cavin is they try to do a lunge in one line like this like they're standing on a balance beam but what you actually want is you want your feet to still be hip width apart so your legs are on two parallel lines and that's going to help you have better balance so with that back knee what you want to think about is if you have a parallel line that runs straight forward from these toes that that back knee is going to come down and it's going to tap that parallel line don't let that knee come out like this and more commonly don't let the knee go in like this final piece is the back foot so this is going to help that back knee as the back foot is going up and down like this people have a tendency to either let it rest to the outside which is going to put pressure on your ankle and knee let it rest to the inside again pressure on your ankle and knee and sometimes people have a tendency to stand up from the lunge with their foot placed down like this always keep your toes tucked and the ball of your feet pressing into the ground as you do every single lunge that you practice okay so those are the seven things you want to focus on to do lunges with perfect form front foot front knee making sure your hips are balanced and in a good position your core is active you're using your glutes to stand up your back knee is going straight and your back foot is pointing straight as well before i share those four different lunge variations with you i wanted to mention that if you like the way we break down form on every exercise then make sure you click the link in the description below or check out warriormade.com to try our form first home workouts for free inside you'll get follow along workouts that you can do from the comfort of your own home every workout is complete with specific form cues for your unique level this way you can lose weight and gain strength and confidence in a way that feels safe and doesn't risk you getting injured just click the link below either now or after you finish this video and you can try it for free part three best lunge variations the best place to start with a lunge is called the reverse lunge this is a great exercise because it helps you address some of the three mistakes that i already shared with you when you do the reverse lunge you're going to start with your feet right underneath your hips toes facing straight forward and it's helpful to put your hands on your hips unless you need them for support for balance from there instead of lunging forward you're going to take a step backwards and you're going to drop that back knee down and you're going to press into the front heel and stand yourself back up to the top position on every rep you're going to want to alternate sides as you go from side to side another thing you want to focus on is making sure that you have all the key points of perfect form that i'm going to share with you in a sec if this feels too hard or too easy try one of the next variations that i'll share with okay for an easy variation of the lunge try the reverse half lunge to do this exercise stand with your feet facing straight forward and your feet right underneath your hips from there put your hands on your hips unless you need them for support come back into a lunge stance and this time just come halfway down until your knee is hovering above the ground press into that front heel and stand back up and alternate legs on each rep so all you're doing is coming halfway down and coming back up making sure to do slow and controlled reps and focus on perfect form if this is still too hard for you you can try a different variation for the easiest variation of the lunge try the supported reverse half lunge now you can do this exercise either with a chair or something sturdy next to you or you can simply put your hands on your own leg to do this exercise you're going to bring your feet straight forward right underneath your hips instead of having your hands on your hips you're going to put your hands on your thigh as you step back into the lunge position from there use your hands for support or balance come halfway down stand back up using those same hands for support and balance so keep that front foot flat extend through the hips move slow and controlled you want to find your balance and coordination as you did this exercise and again if you still feel like you're not balanced you can put a chair next to you or something a little bit wider to give you a larger base to support you now if all these variations were way too easy then try the next variation for a harder variation try the front lunge to do the front lunge you're going to start with your feet right underneath your hips and toes facing forward place your hands on your hips and this time you're going to step out forward into the lunge position you're going to drop that knee then you're going to press into this heel and come back to the start position you're going to repeat on the other side inhaling as you go down exhaling as you go up and making sure you practice with perfect form if this is still too easy i'm going to show you another variation that's really going to get your blood pump okay the hardest variation of the lunges you can try is called the jump lunge so to do this exercise you're going to stand with your feet facing straight forward and instead of stepping back to a lunge you're gonna jump both feet out into a lunge position at first you can do this slow and controlled and as you get better you can do it faster and faster so it looks like this you're gonna inhale jump down into a lunge position exhale jump your feet together inhale lunge position exhale feet together as you get better at this and you feel stable and you feel like all the points of alignment are in place you can go from side to side and you can start going faster and faster which is one of the best exercises for getting your heart rate through the roof while working your lower body that looks like this so as you can see doing jump lunges is one of the best variations to get you results okay awesome job digesting all of this information on the lunch the big thing that you want to remember from this video is to not make the three big lunge mistakes and regardless of what variation of the lunge you choose you should be thinking of the seven steps to making sure you do every rep with perfect form and this is important because i always say that form is first and intensity is second and when you follow this rule you'll get better results in the long run your body will feel better and you'll reduce your chances of causing unnecessary aches and pains or even getting injured so form first intensity second oh and if you like the tips i just gave you on the lunch make sure you watch our next video right here we're all breakdown how to do a squat with perfect form and give you a follow-along workout that you can use to work that lower body hard all while burning fat faster just click the link right here and i'll see you there

Channel: Warrior Made

Views: 15,680

Rating: 4.9442725 out of 5

Keywords: how to do lunges for beginners, lunges for beginners, beginner lunge, how to do a lunge, learn to do a lunge, how to do lunges, lunge exercise, lunge exercise for beginners, how to do a lunge perfectly, lunges, exercise for lower body, beginner lower body exercise, great beginner lower body workout, lunge workout, proper way to do lunges, bodyweight exercise, at home exercise, no equipment exercise, warrior made workout, warrior made, warriormade, coach Tyler, Tyler Bramlett

Id: ugW5I-a5A-Q

Length: 14min 5sec (845 seconds)

Published: Sat Jan 23 2021