The ONLY Way You Should Be Doing Lunges! (Build GREAT Legs)

Summary

In this Mine Pump TV video, Danny Matranga discusses the benefits of lunges for lower body training, emphasizing their ability to engage both anterior and posterior body muscles. He highlights proper form, including aligning the shoulder, hip, and knee, and maintaining a vertical shin position for even muscle recruitment. Matranga advises starting with stationary lunges to prevent knee pain and build strength before progressing to more advanced variations. He also stresses the importance of controlled tempo and proper breathing to ensure stability and safety during the exercise.

Takeaways

• 🏋️ The video focuses on the lunge exercise and its variations for lower body training.
• 🤸‍♂️ Lunge patterns engage both the anterior (front) and posterior (back) sides of the body, including core stability.
• 🧍‍♂️ Proper lunge technique starts with aligning the shoulder, hip, and knee in a straight line for stability.
• 🦶 Ensuring the back big toe is bent provides support and pivots through the lunge movement.
• 🦿 The shin of the leading leg should be as vertical as possible to evenly recruit muscles.
• 🏋️‍♀️ Correct lunge execution results in an even workload across the quads, hamstrings, and glutes.
• 🚫 Knee pain during lunges can be due to starting with advanced variations; beginners should start with stationary lunges.
• 👃 Breathing technique for lunges involves inhaling and holding breath as you descend, exhaling as you ascend.
• 🕒 The recommended tempo for lunges is slow and controlled, with a two-second eccentric, one-second hold, and two-second concentric.
• 🏃‍♂️ For novices, it's advised to start with bodyweight lunges for 3-4 weeks before progressing to weighted variations.
• 💪 Lunges are a versatile exercise suitable for standalone leg workouts or total body training.

Q & A

What are the two movement patterns typically prioritized in lower body training?

The two movement patterns typically prioritized in lower body training are squatting patterns and deadlifting patterns.

Why does Danny Matranga prefer the lunge mechanic over squats and deadlifts?

Danny Matranga prefers the lunge mechanic because it effectively hits both the front and back sides of the body as well as engages the core and subsystems for stability.

What are the three main checkpoints to ensure proper lunge form according to the video?

The three main checkpoints for proper lunge form are: ensuring the shoulder, hip, and knee create a straight line; supporting and bending the back big toe; and keeping the shin of the lead leg as vertical as possible.

Why is it important to feel the workload evenly across the quads, hamstrings, and glutes during a lunge?

Feeling the workload evenly across the quads, hamstrings, and glutes ensures that the lunge is being performed correctly and that the muscles are being engaged and worked evenly.

What is a common issue people face when performing lunges, and why does it occur?

A common issue people face when performing lunges is knee pain, which often occurs because they start with a more advanced variation like the walking lunge before mastering the stationary lunge.

Why is the stationary lunge recommended for beginners before moving on to more advanced variations?

The stationary lunge is recommended for beginners because it allows the muscles and joints to share the load more evenly, helping to build up the necessary structures and strength before progressing to more advanced variations.

How should one breathe while performing a lunge, and why is this important?

One should inhale and hold the breath as they go down and exhale as they come up while lunging. This breathing pattern helps to recruit the core muscles needed to stabilize the pelvis and spine throughout the movement.

What is the recommended tempo for performing lunges when first learning the exercise?

When first learning the lunge, the recommended tempo is slow and controlled, with a two-second eccentric, a one-second hold, and a two-second concentric.

What advice does the video give for novices incorporating lunges into their workout routine?

For novices, the video recommends starting with bodyweight lunge variations for at least three to four weeks to establish the correct movement pattern before adding weights or advanced variations.

How can lunges be incorporated into a workout routine according to the video?

Lunges can be incorporated into a workout routine as a standalone leg workout, a total body training exercise, or as part of lower body training sessions.