A coach corrects lunge form, showing how knee bouncing and poor alignment waste the move and hurt your knees. Keep your heel down, hit 90 degrees at both knees, and rotate your knees out to line up with your toes so your glutes actually fire instead of your quads taking over.
Ooh, hold on, hold on there, man. Not, not the right way to do a lunge. Okay. Uh, your kneecap not supposed to be bouncing like that, right? Do you feel that hitting off the ground? Doesn't that hurt a little bit? A little bit. Yeah. Yeah. We want to stop that real quick. Okay. So real quick, let's, let's step back into a reverse lunge and I'm going to break down a lunge form for you. That way you're not doing it incorrectly. Okay. So your back knee, first of all, we don't want it bouncing back up and down. You're not activating your glutes correctly. Okay. You want to make sure you get these guys working, right? You want to, you don't want to just— pause like an inch from the ground. Yeah. I would say pause. Yeah. Go, go ahead. Bring your knee up just a little bit. Perfect. Just right there. Yeah. Now you got to stay, stabilize your body and your knee, your legs into your hips, everything all the way up. Your core is activated now. Okay. Go ahead. Come back up. That's tough to stay in that position. Now your front side. Okay. Your front side is also just as important as that backside. Okay. Now your front side stabilizes your body as well. If your toes are up at all, not right. Okay. You're just, you're taking out your glutes again, right? You're just getting all that quad activation and you're, you're just kind of, you know, whoop. Yeah. Yeah, man. Got to keep that heel down. Uh, make sure you have good balance stabilization through the ground. Whoa, whoa. Okay. Now your knee shouldn't be going over your toes that much. All right. We don't want that. Yeah. Pull it back. We want to make a nice 90-degree angle right there. That's perfect. Right? Perfect in the backside too, actually. Good 90 degrees. Stabilize. Oh no, we don't want to come up like that though. Wait a second. That was just ugly. Go back down. Now you just totally leaned forward and took out everything and just tried to push through your quad right there. You want to stay nice and tall, right? Keep your core tight and pull back up so you can activate your glute a little bit more, man. We want to work those glutes. Let me try it again. Okay, let's see it. Oh, much better control. Much better. All right, now let's try those walking lunges again, making sure everything looks right. Okay, wait, what about like the— my front knee, should it go in or out? Well, that's a great question. So your knees always, always, always should stay slightly externally rotated and in line with your toes. You don't want your knees going in like that, you know, doing some like disco dancing. Nuh-uh, none of that stuff. Ryan, what does externally rotate mean? Oh, great question. Externally rotating, just turn your knees out, man. Just go ahead and boop. Away from center. Let me see. Let me see. You turn your knees just away from the middle of your body. Perfect. Externally rotated knees right there. Now when you go down into a lunge, your knees and your hips, everything are aligned correctly. Perfect. So go ahead and show right here what it looked like before. Ah, that looks like just painful, some back pain, no balance, nothing, man. Okay, go ahead and come back up. Knees externally rotated, turned out away from your body, foot's on the ground, and go ahead, pull up with a good tall body. Perfect. Nice. I love that. That looked great, guys, right there. So if you have problems with your lunges, okay, maybe you feel yourself bouncing, you do something all wrong, you're not getting the best activation, guys. You want to make sure you get everything activated. You've got to make sure you don't have any imbalances first. Okay? In Reset You, we go and put all of our clients through a squat assessment to make sure they get all the activated— or all their muscles activated correctly, right? That way, in a lunge, you get your glutes activated, get your hamstrings activated, you get your quads working. It's a good full-body exercise rather than just bouncing and using your quads. So if you need something like that, go ahead, click the the link above my head, maybe below right there, somewhere around here, right? Go ahead and click it, hop on a phone call with one of us. We'll take you through a squat assessment and make sure you get all the right muscle activated.
Touch Your Toes in 6 Minutes | Release Muscular Guarding for Better Flexibility
