Don't forget to LUNGE! 

Really like the raw, authentic nature of your videos. Calm, to the point, no BS, just quality info. Many thanks.

Now this is a video that will take you one step forward in the right direction.

One cue that made my lunges come together is to think in terms of a narrow set of train tracks versus a tightrope. Having a slight lateral separation (hip width) of the feet helps with balance versus artificially trying to walk on a thin single line.

Love how I start to formulate a question, but your analysis always catches up with my inquiry. Thank you Kboges top tier content as usual.

Another great one! As a 40 year old guy, I find your videos to be some of the greatest advice for 40+ guys. These fundamental movements are things I have ignored for too long. If we lose our mobility, we pretty much die. I am going outside to do some lunges now.

Lunges are defiantly underrated. great video.

My favorite lower body exercise! Thank you for the video!

Totally agree. At the gym, I don't sweat during weight training as much as I do when I am doing the weighted walking lunges.

I do like how you make your videos. It's to the point, there's no pyrotechnics, shake endorsements or music. Just information that's great to know, plus I do the movements and that info reinforce all the benefits my body's getting in my early 40s. Been doing lunges for a while but haven't appreciated them enough by the sounds! Great channel

YET ANOTHER BANGER!!! QUICK SIMPLE GREAT DELIVERY UNDERSTANDABLE

Adding walking lunges to my routine because of this channel was the biggest game changer for lower body. I prefer them way more than Bulgarian split squats

Another rich deposit of knowledge and wisdom from the BW Master Kboges! Your depth and clarity is unparalleled. Thank you for another great video.

Your like a salesman for calisthenics exercise. Love it!

Dude you’re killing it in the video! Lol great content! Subscribed

Never thought about it like that but it makes a lot of sense good information

Fantastic K boges! I like how you explain the practicalities in exercises to real life benefits. I started doing lunges this past 2 months, never really used them. I can tell it's working. My glute and hams feel it too.

These videos are always efficient and helpful. Straight to the point and no fat

Love the info you always get across in such a short period of time. What your doing is needed in the fitness community. Keep up the good work man!

great videos,short and full of great information. i subscribed

Thanks K boges!

Hey man, love what you do, thank you for all the great content!

A great shoutout to a great exercise . Information for people not just in the pursuit of strength and hypertrophy but also for general health and well-being. Great video

I really like the fact that each time you upload, you have more subs. Well done sir and thank you.

I am always very impressed by your form sir, many years later I wish to see myself with good form as such. God bless everyone

Great rationale! And thank you for the informative video along with providing the references. I'll do lunges more.

another great video. I love the lunge. the lunge also gives you a nice mental break from big volume squat day.

Love your work👍

This is brilliant 👏 Thanks again.

And here is one exercise that I always neglected… I kind of selectively forgot it, because I’ve just realized I used to do a lot of lunges in karate training. But after THIS video I’ll make sure to incorporate it in my workouts! Thanks for the always useful content!

Love your videos man! Thank you

Hi Kyle. I really like your approach. I adopted your methods last winter and have been training this way since then. I really enjoy and have made progress, thank you for all the content you post.

Love your Videos! Keep it simple and effective, like training!

Yes!!! A K Boges video! I did my 250 squats (5 sets of 50) today. Gonna do lunges next leg day.

Love the content 👍

Man I love your format, it’s very to the point and accessible to the average person. Props for being selfless and authentic with the info.

I really love your content and videos, Sir. Please also make video about the calves. Thanks in advance!

thanks Coach!!

Honestly high rep lunges are a great short cardio workout. Even if you have a good cardio base, try pushing those lunge reps and I guarantee the first couple times you do this your lungs will be burning. Great way to train leg muscles, tendons, and cardio in one exercise.

Great videp K

I get a ton of inspiration seeing other people work out. I know this is a neurochemical response to fitness and yet it's amazing to experience when I tend to be way more sedentary than I like. Your commentary is also inspiring, you really understand physiology in a practical way that motivates one to learn more. I plan to do an online course with you someday when I know I'm ready. As you have successfully captured my interest here, I'd like to share a few ideas. As a chronically ill person I tend to want to get a generalist perspective so that I can carefully manage my progress safely and one of the best approaches that I've learned is to relate emotional health and metabolism to fitness. Today I'm finding it important to remember the value of what some call bagua walking or circular walking. I studied this from the work of Dr. Jerry Allen Johnson and others. It's a profoundly quick and simple way to awaken and revitalize the fascial bands and loosen pathological tension that accumulates throughout the body. Other sources I like to reference are two books: The Genius of Flexibility and The Anatomy of Hatha Yoga. These books take different approaches for different levels of experience and medical understanding but both are required reading in my view for anyone wanting to have a greater understanding of how the integumentary structures interact with overall health as a whole. I wish you the best of luck, keep making quality content!

Thanks. This is life saving advice. I'm guilty of neglecting lunges in favor of typical squats instead of utilizing both in recent times. Lazy mentality which I need to kick.

you convinced me man! Been doing high rep squats, gonna add in some walking lunges

Yes, I need to incorporate this back into my routine. Just a matter of getting the technique down to avoid injury

This is great 👍

Another very well articulated video. Thank you Sir!!

Hey Kyle, what a great video! What do you have to say about facial exercises that impact facial bone structure, etc. Thanks and keep up the good content👏👏👏

Kyle, I had dropped these from my leg day rotation because I just figured they were "heavier squats", and I preferred to add weight to squats instead. I had not thought of the lengthening and strengthening of the hip flexors. I do sit a lot, but I want to keep those hip flexors working. So I'm putting lunges back in. Thank you for the reminder!

This guys amazing

top tier content

Thank you

I did deadlift and squats today, but I still felt some instability. Ended up ending the workout with step ups and lunges.. that seemed to help a lot. You definitely right about the lunges. Its going to be a staple in my workouts going forward

amazing, video thank you so much🔥🔥🔥🔥🏋️‍♂️🏋️‍♂️💪💪💪👊👊👊👏👏👏👏👏

You kill it every time with the content. I've learned so much from you. I'm curious your thoughts on the ATG program?

Yesss, I've been waiting for this one! Hey Kyle, do you do a warmup before your workouts ? Also, do you stretch sometimes? What's your take on those subjects? Cheers!

True professional talk and video. No nonsense. Thank you and God Bless

Hello K boges! First of all: thank you for everything you do! Your content has made me view training in a more healthy and sustainable way! I've got an important question that is related to shoulder health: I love doing weighted ring dips However, I have been having some irritation in my collar bone + ac joint ... I know that the range of motion for such exercises (elbow behind torso) puts a lot of stress on the ac joint. I would really like to know what your suggestion would be? Continue strengthening the muscles in their fully stretched position (like knee's over toe's guy style) or avoiding excessive range of motion for longevity (or would avoiding full ranges of motion also be detrimental in the long run?) Thank you! Greetings from Serbia!

I performed these walking lunges 2 days ago up and down my hallway and my ass and legs were on fire , I do goblet squats and kettle bell swings and have done for a few years , so I thought these wouldn’t be a big dell , boy was I wrong 😑!!! My goodness the pump and burn!! My lower body felt like a super hero , it also seemed to help my right knee pain I’ve been having for the last two years I refer to it as a zinger . These will now be incorporated into my weekly routine once or maybe twice a week Thanks you K Boggs for Emphasizing how these can be overlooked 👍🏻👍🏻👍🏻👍🏻👍🏻

thank you let's go do it together!!🔥🔥🔥🔥🏋️‍♂️🏋️‍♂️🔥💪💪💪🔥👊👊👊👏👏👏👏

Since Covid, I work out a lot outdoors now (Central Texas!). Walking lunges are much more interesting outdoors, as are many other exercises/movements. I also backward lunge, a challenging-and perhaps necessary?-variation. (I have been doing a significant amount of backward movement: weighted carries, running, lunging.

Love your content, older or new always a helpful resource! I did have a question and maybe it could be for a future video. There is a lot of hype around the “ATG style” split squat. And if you look in some circles it’s deemed an essential leg exercise for lower body health and longevity. My question is, is it really? The benefits order unilateral training could be obtained by a standard lung or split squat (Bulgarian even). You seem to always have a scientific yet easy to understand way of approaching these sorts of topics that would not just be click bait. Anyway, keep up the great work!

Romanian Deadlift, Bulgarian SS plus this fixed my knee pain I had for years.

Great exercise

Kyle, I’ve been doing your foolproof calisthenics workout for a month & not only has it made me stronger but it’s made my body look more proportionate, aligned. I’m now going to mix things up - continue to do pull ups at the start of every sesh but also throw in weight training from time to time. Thanks for the lessons!

Thanks K Boggs 👍🏻👍🏻 I’ve been needed this to fine tune my lower body

Extremely high quality information. You are a genius.

Quads, hamstrings,lower back,abs,abductors and cardio all in once, truly an amazing exercise.

To be honest i love lunges because they give me the chance to aid in my knee rehab, because squats currently give me knee pain, and hearing of all these benefits definitely motivate me thanks❤

came back to doing lunges after coming back from ankle injury. I cant underestimate how great they are, even at body weight.

Hey Kyle. I'm down from 310lbs to 278lbs at 6'3 since first discovering your channel in April/May. Push-ups are getting better, my first pull-up seems to be only a few short months away (I'm cutting to 257lbs in my current fat loss phase, should take another 8 weeks). Thanks for all the videos, they're very helpful. I will keep updating you on my progress in the comments every few weeks or so. The next topic in your bodyweight training for lower body should be mobility/flexibility in my opinion, this would benefit many of the older audience, or guys like myself who did Powerlifting and neglected these things, and as such are tight/not very mobile in many areas.

Excellent video. Man I feel like walking lunges light my legs on fire every time I do them, sometimes even more than squats, and I’ve made a hundred squats a daily routine to keep up my physiological hygiene, as you stated in one video Kyle. But even with my legs getting worked daily, walking lunges leave my legs literally smoked 😂

Please do a walking lunge progression guide!

This type of lunge, especially when performed outdoors, is a true uplifting exercise!! Highly recommend giving this one your attention & effort! 🕉

Great video K!

All your videos convinced me to get a pullup bar which basically just pulls me to finish my daily workout. Never thought I’d be able to workout without a gym but this is a game changer. Your method makes it so much more sustainable to continue working out with minimal gear. Thank you so much!

Your content has really encouraged me to get back into fitness. I have been working out 6 days a week consistently for a month now. Just want to say thank you mate and keep up the good work!

I need to start doing lunges 💯

Love your yard, and the view!! What a great place to workout. What country do you live in?

You shold film one od your full workouts

Can you do a video for hamstring training, and the primary exercises we need to focus on

I've heard K Boges suggest alternating between difficult workout days and light workout days And also the importance of working close to failure If I'm doing 3 sets of walking lunges/squats until close to failure, how can I adjust the intensity the next day without removing the benefit of approaching failure?

It's funny because a few years ago I did a bunch of lunges in one go and was in serious pain for days! So that put me off lunges for a while, but seeing you doing them I will incorporate a few, not too many as I don't want to get injured again!

Yes sir.

Hey Boges, I feel like there is so many things to watch out for, so many exercises and stretches one should do regularly, and so on Do you have any tips on how to keep track of doing things correctly and doing the beneficial things regularly as well as differentiating them from the less effective? Anyways, thanks for your videos and good health to you!

fuck yes, thank you dude

I watched your video on your daily nutrition. Do carb cycle at all? Do you go low carb after the days of your cheat meal? What is your personal take on that? Higher fat and lower carb on certain days? Thank you. Great video as usual.

Hey Kyle, I hope you're doing ok and I have a question for you. I tend to see leg movements more productive when done in a single hard set rather than in a traditional 2-5 sets. (In productive I hear the time spent for muscle work ratio). I feel that with easier movements (like squats and lunges) you can go on for really high reps and it becomes a big time investment to do ~100 reps for 3 sets. So I tend to do knock my legs down with a quick, single hard set. And that's how I've been training my legs, through intense but single sets of squats, horse stance and lunges. But the other day I thought of the difference between my leg and upper body training. I wondered if I would see much results if I just did a single high rep set per day of an easier upper body exercise, say wall push ups for instance. So let me hear your thoughts on this. Is staying to intense single sets just fine, or should I start doing multiple sets, while adding to the time I spend working out daily. Thank you for your consistent hard work, Kyle.

Farmer walk is one of my favourites...simply a perfect exercise everyone able to do it, should do...can literally improve all your body

Such great advice, I need to mix this in to the workout. Being a chef and on my feet for 12 hours some days I need to mix this in asap. Thanks for the reminder 🔥🔥🔥🔥🔥

I remember going for walking lunges on a trail near my home. I actually already squatted with weight back then so I assumed it was just a bodyweight exercise I could do on an off-day as some kind of cardio or something. Save to say I did 400 steps total and my legs hurt 3 days afterward. Don't underestimate the lunge

The lunge really helps with balance too

How to do a proper lunges in detail , plus rep , rest and sets ?

Well said Sir!!

Would doing lunges while changing your rotation (walking in a narrow rectangle or a circle for instance) help in another way? Because that's what I do due to shape of my backyard, I have to turn in the corners while lunging. Also the ground is not flat, I think that too could help to improve my balance.

Notes for self Squats deserve a place in everyone's training program. That doesn't mean that's where your leg training should stop. The waking lunge is one of those exercises that is just layered in positive benefits. It certainly does all the good things that we all know it to do, like strengthening stabilizers in the hips, and evening out muscle imbalances from one side to the other, but it did way more than that. The lunge reasons your ability to throw the brakes on, so to soak. It's great for building eccentric strength, which is the ability to generate force while a muscle lengthens, and it's this eccentric strength that is needed to decried your body and quickly managethe high levels of force that result from the combinationof your bodyweight and your forward momentum. So being able to control and stop your momentum is useful across everything from, hiking, running, jumping, playing with your kids, any time you need to rapidly change directions, pretty much anything dynamics that happens on your feet. A lack of braking ability significantly increases your fall risk as you age. Lunge is also great for maintaining healthy and functioning hips, because that back leg in particular, the one trailing behind you in the lunge gets a stretch and that hip flexor, and due to modern life and all the sitting we do, this is a muscle group that's tight on just about everyone, so the lunge serves as a basic mobility exercise for the hips, the hip flexor also bear some weight during the lunge so they get strengthened while they're getting stretched, and this is good because if that muscle is weak, if the hip flexor are weak, you will be slower to get your foot in front of your body when you want it there. Exactly what you have to do if you want to run faster, kick harder, improve your ability and speed, or catch yourself if you happen to trip. So the lunge is great for moving well and reducing injury risk at any age, and just like the squat the walking lunge is incredibly versatile. It can be done for high reps, for leg conditioning, mobility, improved work capacity and general fitness or can be loaded heavy with a weight vest, dumbells or even a barbell for strength development. So while the squat is widely considered to be the fundamental lower body movement for improving our health, fitness, and aesthetics, the presenter thinks the lunge deserves just as much respect

Been watching your content for a while. An example of 'simplicity being the ultimate sophistication'. Loving this minimalist style but thoughts on swiss ball leg curl or single leg dead for example? Worthwhile, or a useless adjunct ?

hey kyle wanted to ask u something hope u will shine some light on it. I am currently following the "pullup mastery " thing where i do ( max , sub max and ladder) and also i am applying the same to pushups . Would it make sense if i do legs and abs exercise after those workouts?

So you live in Bali by any chance, your scenery is a dreamscape

Where is this? Looks beautiful

Fantastic information.

You cut subtitule??? Sorry my ingles!me intereza much the information but entiendo poco!! Sorry and thanks!!! Good chanel!👏👏✌💪