Lunges for Beginners, Dramatic Leg Strength Growth in Weeks 

I was doing great as a senior but after 4 sedentary months of being off work for breast cancer treatment, I found I was weak and unsteady. I also have Non-Hodgkins Lymphoma. The strengthening exercises and general encouragement of these videos gives me hope that I will be able to have the ability to gain strength and feel more confident. Thank you because I really dislike feeling helpless! I'm back at work now and want to continue working. I'm 73 but not ready to stop yet.

In my 40s, I did crazy workouts like, taking dumbells to parks and walking lunges up hills Now, I'm re-starting in my mid-60s. I think single sided stationary lunges are better. Some of the key factors in building strength and muscle growth are proper form and saftey/injury prevention. Walking dumbell lunges up grassy hills looks impressive and it feels like you're pushing yourself and doing something difficult. You definitely have the occasional incorrect stride length or unstable foot placement. When I was doing them outdoors I would sometimes hit a pothole or step on some mushy grass and roll my ankle a bit. However, if you do lunges from a stationary position on a hard stable surface and you do them one leg at a time, you're going to have much more consistent and stable stride lenghts and foot placements and leg positions. Exercise is not about LOOKING cool and impressive or FEELING challenging and difficult. It's about having proper biomechanics, performing movements with proper form, efficiently with workloads that tax your body without damaging it. Climbing a platform ladder at work with one hand while carrying a 40 lb object in the other hand is also difficult and challenging. I've done it more times than I want to admit. But it's also unsafe, unnecessary and stupid. Listen to these guys. They have great advice.

Thanks for this. I had a brain injury that put me in a wheel chair 13years ago and while I am mobile now, I never addressed weaknesses and my brain had difficulty translating these motions to my body. Literally, you changed my life.

I m 30 year old but still can't do this excercise so I m here now I will try the way he. Is doing

Lunges is a true test. As someone with very strong legs but has difficulty still getting the correct technique especially during the reverse lunge, as my knee still wants to come in. I find its an exercise best performed fresh and with full concentration and especially important with correct technique. Out of all the exercises i do, i find the lunge the most challenging, but i think it is persistences, and being smart and make very slow progressive improvement, regardless of your age.

I have hurt my quads twice in the gym from doing lunges wrong. This video is the best demonstration for me. Thank you so much! I can’t wait to go to the gym and do lunges now!

This is a GREAT video - as a senior, I want to do lunges but could never find a ‘doable’ variation until this one - big THANKS!!!

Great video!This is the first time I learned how to do a lunge the proper way !!!!

Thank you I’m in knee recovery had surgery 2 years ago and still trying to get stronger lunges is so hard for me this is EXTREMELY HELPFUL

This was excellent. Thank 😊 you. One senior struggling with re-learning the lunge (squats, Ab w/o etc).

Thank you. May God bless all of you and your families more.

These guys are great so informative❤

THANK YOU, BOB and THANK YOU, BRAD! You have given me so much useful guidance and priceless encouragement to look after my health and well-being! This session is a prime example. I have followed instructions on doing lunges in the past, but never felt they worked for my uniquely cranky muscles and joints, despite my lingering suspicion I was missing out on an important therapeutic movement. Your techniques here opened up an amazing opportunity to access the benefits of the lunge, with the added significant enhancement of core/postural attention and arm engagement. I felt immediate dramatic benefit throughout my entire body, because your thorough presentation and detailed technique works my whole body, muscles and cardio, without a hint of over-stressing any of the many cantankerous parts of my well worn physique. You are both EXTRAORDINARY HEALERS!

This was very helpful, thank you!

Very helpful. Thanks guys

Thanks for this!

I'm from Brazil, love you two very much! OOO

Im doing these for revalidating from ankle fracture, to work on balance and strenght. I think I'm slowely getting my leg muscles back... :)

Thank you, Bob and Brad! That was a helpful presentation. I don't own these fancy poles, but I find that a broom handle, Swiffer handle, or even metal vacuum cleaner tubes are useful substitutes. Really, any kind of long, sturdy stick will do.

Wonderful. Thank you Bob and Brad 👍🏾

Cannot perform this exercise due to improper balance. Now i know how to perform, strengthen my legs. Thank you

Thanks perfect video

This is good because if you're not careful you can do these wrong for sure. I definitely like the idea using the poles.

Very helpful

Thank you for sharing your knowledge. Could you please do a video on side lunges? Thank you!

Great 👍 advice

I feel like I need to work on these to help myself off the floor in case of fall but my left knee is stiff some due to past surgeries. Thank You

Great! I need to work on my form. Without assistance, my knees hurt and I’m hesitant to do them b/c of banging my knee down. Maybe I’ll use a shoe as a guide not to go down all the way. Thank you for the video

I can do squats and even weighted ones but lunges are PAINFUL, especially at the sides of the knees. Building it up by using two sticks for support as advised by most respected @BobAndBrad. Thanks a tonne for the advice.

That's really difficult for me...and I thought I was in good shape.

great cue with the egg!

On your coming live broadcast could you answer this question? Should you have a forward pelvic tilt, or arched back, when lifting a heavy object and neutral or backward pelvic tilt when standing straight up holding a heavy object?

Bob and Brad have the demeanor and aura of true professionals. You can tell they know their stuff. I like the production quality of all these new RU-vid Fitness millenials, but I can never know if they actually know their stuff. Not the case with Bob and Brad! Bastions of Knowledge!

Tq

Where do you guys stand on pistol squat? The chiro told me I had meniscus issue, but then I started doing them and things got much better.

Hooked just by the intro music 👍

Please remove the printing of dialog- we cannot see the exercises! Love you guys!

If your knees are bone on bone should you modify with a wall squat instead?

Just wanted to know wheather these excersises are helpfull for paralysed patients? Then will start doing them.

Do you have an advanced version of this?

Hey guys don't know if you answer RU-vid comments all my injuries signs are pointing towards Osgood schlatter disease ??? But I am 22 and have never experienced this pain before and it has now lasted 3 months. (Pain is located just to the left of my acl tibia region)

Many of my friends doing manual labor suffer from sciatica pain and post teririor chain weakness due to abuse of walking and standing for 10hrs 6 days a week . One of my clients gets lower back muscle cramps when benching while I suffer from hip pain from walking many miles in hot weather. I tried hip opening workouts by strengthening hamstring and abbs . What would you recommend I believe I have one foot bigger than the other. Haha I could not sit without my left hip in 8 pain level I'm laying down and hanging the knee I have adegenrated hip and my neck hurts it keeps popping when I lift my knee. Thank you for your time and consideration

When I do lunges/split squats, my rear toes hurt. Is that normal? Am I doing something wrong?

Can I do this even if I have sciatica? Will it help sciatica?

Core strengthening exercises without hurting low back or form plp with low back pain.

I have degenerative spinal scoliosis I want to try doing these lunges safely my issue is not trying, its more like once I get down on my right knee, its getting back up that is my issue, Bob and Brad, how can I overcome my issue?

Can I do these as I’m just recovering from 3 herniated discs and sciatica to add to it...

What does it mean when I have lower back pain near Right iliocostalis lumbar Or Internal obliques on right side when doing right leg weighted walking lunges?

Honestly this is so much more fun that well-written and scripted videos. No hate to them (those videos are totally informative and effective), but this seemed like a normal conversation between two people, really casual and doesn't seem forced

Do you push up with the leg that's forward?

Two weeks post-op from L4 nerve root mass. Have to keep my back straight. Loss of left leg funtion and strength. Trying these but feels like I have no flexibility. Will it improve? Surely it will.

I'm not allowed to do lunges, because I am not allowed to bend my toes. Is there an exercise that I can do instead that will have the same effect, or is there an alternative way of doing lunges that doesn't involve bending the toes on the foot at the back.

Can people with herniated l5s1 do lunges, body squats?

Can you do this with a popletius issue? I know I spelled that wrong.

Any stretching before this and or what kind? My legs are weak and i don't want to just dive in without stretch

where you get these sticks from? what you called them???

Dang man been doing it wromg

What about knee pain when lunging?

These are my go to guys.

What about knees over toes ?

Question, are you suppose to use both legs as you rise in lunges? I have odd knee pain in my non lunging leg as I am raising up from the lunge. I usually use both legs to assist myself in coming up.

"My heart rates coming up already!" "I can hear it..." 😳

How do I (59) lunge with injured right knee? I find lunges extremely painful!

My back knee doesn't touch the ground. Its bends very little. What seems to be the problem

Brad, you are an Olympian.

Lunges are really painfull for me (i suffer from stiff toe)

4:16 Are you locking your legs straight?

When using the chair technique, is it normal to feel some strain on the leg resting on the bed? It's a warm near hot sensation like the muscle is also being stretched. I'm a begginer and I'm not lunging far away from my bed but I can feel a real burn on the rest leg. The bed is literally knee height. The burn is on the quads but it's not painful.

I had a serious knee injury a few years ago. I just turned 67. Can you show me a modified lunge that I might be able to do that will strengthen that knee?

Can someone do these lunges if they have lower back and sciatic problems? Is it ok to do them and not go so far down at first?

Can’t do lunges I fall sideways every time how can I improve?

Hey guys I've been having toruble with my upper shin right below and to the left of the acl. I've seen a physio and orthopedic doctor and they didn't give me a diagnosis. It's not too painful I can train but it's always a niggling pain and I don't want to ignore it with soccer season coming up just in case it flares up and puts me out of a few games. Any advice or ideas would be massively appreciated love ur guys work :) . Also if you think it's just a type of shin splints how can I treat it

I love lunges and squats. It's my quads and hamstrings that don't. 😨😆😁

I feel like I'm too heavy to do this

Not new age--ancient wisdom!

Booooyaaah, booyaah stick!

Home health teaches ppl to hold on to the kitchen sink..

First

Dr Bob is swole AF. Dr Brad looking a bit jealous of them gains.

When do you stop talking!!

Too much talking. Just do the exercises.

Did they say booya at the beginning? immediate turn off.... Instantly lame..bye

This is a terrible video, I'm fat and trying to lose weight and literally cannot make my leg go down that far without something to hold on to. 0/10.

not hippie and new age, just Hindu🕉