Unilateral training of the lower body is FAR more beneficial imho. Especially if you do any form of martial arts. It holds all the benefits and NONE of the downsides. Safer on the back, fixes or prevents muscle imbalances, promotes stronger kicking off both sides. Hits the tear drop better. Anyone can do them, within reason. Helps balance, is also good for sending neurological signals to a single limb. And above all, I personally find it more fun and versatile.
Lunges are a staple exercise in my leg workouts, as a warmup, stand-alone exercise, & something I even do throughout other workouts in between sets at times. So many great variations that all work very well!
Ik. The only reason I'm scared of him hittin' a million is because that's often when TH-camrs change - a LOT. Like Browney (though, he started changing when he was VERY NEAR 1 mil).
Nobody makes content like this guy, so inspiring considering he's talking about commonly overlooked exercises in a unbiased way. Keep it up man, I always look forward to the videos.
This is something I've been meaning to do for a while, I've always been quite strong at squats and front squats, 250kg and 190kg respectively (the videos are on my channel) but ask me to do a Bulgarian split squat or walking lunges and I'm useless. It's really made me think about bringing more balance to my training and hopefully stop me being a one trick pony.
Bro I just started watching your videos with the fighter Qi La La and I can really appreciate it because I have been training Wing Tsun for a few years now and we do a great deal of sparring and hitting the bags. This is definitely what is missing in Chinese martial arts nowadays! But anyway my Sifu has a podcast and some interesting videos on TH-cam his name is Sifu Alex Richter I think you should check out his videos.
I started utilising lunges a lot more as I have limited weights throughout lockdown as I have limited weights at home. My rugby training started again last month and my hips feel much more stable, which is translating to faster running and more powerful carries. Lunges are a game changer and even with access to a gym again, will remain my primary leg exercise ahead of squats!
When I was first starting college my workouts would frequently include a mile of non stop walking BW lunges around the track. No steps in between. Literally a mile of lunges. I’ve never seen my quads shake as much as when I did those. Usually it took me about 30 minutes. Sometimes more because it was so fatiguing.
Can you discuss the importance of breathing and how to strengthen one’s lungs. When I used to be a swimmer, my lung capacity was great and therefore it translated into better performance at other areas of sports.
Jumping lunges are a great form of muscle building and cardio in one. One of my favorite 30 min leg workouts is doing 30 sec jumping lunges followed by 30 sec rest. Repeat 30x.
My favorite variation of the lunge is the Olympic ring lunge. Having my back foot be mobile and hovering over the ground makes the movement incredibly difficult. I can also adjust the ring hight higher for more of a Bulgarian split squat variation. However if the ring is inches over the ground and you try getting as deep as possible while keeping the back leg straight. The movement is in a class of it's own.
Hey man, been on your Superfunctional Training for a while now, currently at level 3 about to go to level 4. I do do daily cardio and ABS next to your program. It IS AMAZING. My core strenght has increased like no other program and my ABS are way stronger since i never did Suitcase carries or anything of the sort, Thanks for at the info and the amazing program!
If u took out one of the "dos" still makes perfect sense. Not a grammar guy or tryn b an asshole(with this statement anyway), I use to do the same thing and I'm now I'm astonished how much one do makes sense as do do.. I feel like an asshole but I'm NOT I promise haha. Good day sir
@@eugenemilner4191 This was the most useless reply i have gotten this year. You try to correct me (thanks) but then you write "tryn b" which is not correct at all..
Heeey, I was jus TRYN help! And yea ok I was bored.. Next lesson: Accepting criticism without the need to give it back. You have much to learn danielson, but I will teach you the ways, the ways of dos and saying thank you to your fellow man for correcting your deliberate mistake. What if you wrote a letter for your boss and you used "do do"!? I saaaved u from that. And if someone try tellin u sum n u take offense and insult them, they won't correct you again, because your ego danielson, cannot take it. Lucky for you I'm a patient man, who writes unnecessarily long comments on TH-cam, TRYN correct grammar by taking every step to not be an asshole and what happens!? I get to be a troll today!.. u just caught me between million dollar deals so heed this lesson and allow urself to be corrected without the need to pick apart the "corrector".. yea it ain't a word, but that's on purpose, did u kno about the do do, do rule? Don't lie you didn't, I helped u man.. helped u..
.. Sorry, was bored again, jus havin some fun alright. Enjoy ur life stranger, n think of this crazy guy everytime you erase those extra do's! Good day sir
Coming from a dancing and martial arts background, the knowledge I get from the Bioneer has really advanced my journey and deepened my connection and understanding of my body.
Thanks for making this video, Adam. I especially plan to include jumping lunges. Jumping lunges cause a TON of stress and hypertrophy, and are a great way to train functional single-leg explosiveness. As you mentioned in your Single-Leg Training video, much of actual jumping in real situations emphasizes one leg over another, like tracing rooftops. This is superior to simple bilateral jumps or single-leg hops (unless you're engaged in an intense "The Ground is Lava" game while standing on 10cm-diameter circular surfaces). And what seems interesting is the potential for continuous overload with a simple exercise - the better you get, the higher you jump, the greater the weight absorbed due to gravity, the more strength/hypertrophy, and so on. It's circular.
cossack squats and deep lunges. I also am under the impression that the deeper lunge has a greater weighted stretch on the groin, which is very beneficial.
You have a very easy to listen to voice and that is helpful.i have learned a lot from you and your video here is superb, so i have also shared on my fb following. i had already completed 4 sets pf 8 re[s.with weights. Followed by 90 Squats with weights. Then, i found you, here. i am way out of shape. i began weight training at age 18, winning contests and more. Now, at 63, i feel like i am fading away due to neglect and abuse. Thus, time long overdue to focus on me and my blessed body and victorious vessel, again. On a consistent level and basis, that is. Thanks so much. Katherine
I'm finding walking lunges have been working for me instead of squats cause squats have always been too awkward and hard for me to add weight too. Walking lunges is like biking up a hill
You always have perfect timing. I’ve been getting really into lunges lately. I suck at them despite having fairly developed legs and putting up way above average squat numbers relative to my weight/size. I just have terrible balance. This is the motivation I need to stick to them and improve.
Great for morning knee mobility, 20 reps on my tibial prosthesis and I'm good to go, on my way to full knee flexion before I continue with strength weightlifting and aerobic endurance exercise, this exercise keeps my biomechanical skills intact and warms me up for anything. This channel is great, movement is fundamental to us animals and it is so neglected these days, bone cancer taught me much about what it can do when you cannot move, never neglect movement.
You, Coach Greg and More Plates More Dates are the most exceptional fitness channels. Your breakdown of the information in a way that's easily digestible and comprehensive is invaluable. Thank you for what you do Bioneer!
Ive had a creaky, slightly crunchy knee over the last coupla years, and though it dozzt cause pain, it certainly got me reassessing training. I love this video, and along with some ideas from kneesovertoesguy, Im incorporating more lunge, cossack squats into leg day, along with nordic curls. Walking lunges are great!! Keepin the core intact and being mindful of the constant movements is fun, if taxing when new to me. So once again, this channel Rules. Many thanks.
I really like heavily loaded backwards/backstep lunges as a safe alternative to heavy squatting and then do bodyweight high rep hindu squats additionally as my main leg exercises
Great use of logs! I do the same when training outdoors; I grab one, run with it, do squats with it, military press, curls, lunges, the possibilities are endless!
🔥 what a strong presentation. I was thinking of lunges. All was needed in this video was walking barefooted. Love the environmental setting you have there. Next video, love handles.
I've been progressively overloading barbell lunges for about a year and a half now, at this point I can lunge for a few reps with 50lbs more than my bodyweight, among a number of other benefits from this the biggest thing to note is that I haven't had any sort of ankle injury in a long time. I used to sprain or roll my ankles fairly often now I genuinely cant remember the last time I even rolled an ankle as a college athlete being able to prevent injuries like this has been huge
Yes! I love these! During the start of the pandemic I started doing lots of high volume lunges and I immediately found myself getting fitter during my day to day life. Climbing stairs is easy when you're doing 3-4 sets of walking lunges near failure once a week and start hitting 100 reps per set. (The pump is unreal too!)
I always look forward to this videos, they got me into training with the super hero series, then hooked me on the functional training just to make me obsessed with finding the benefits to miscelaneous excercises. You're truly amazing
I started to take 3 steps at once with that motion two weeks ago to strengthen my bad knee. It's almost fully healed after about one year and now I'm trying to build up strength to prevent injuries in the future.
Thankyou so much for these recent vids.Im an overweight guy with arthritis in knee,hip and back.I have been trying to get into something to get weight off and be more active.I been doing stretches/yoga and walking.These now add some weight bearing to my day(if at a moderate level as cant do many)Thanks again
Dan, sounds like you’re off to a good start. Slow and steady. At some point, definitely add strength training. Big fan of bodyweight exercises myself. And there are plenty of regressions. Deep-dive The Bioneer. You can’t go wrong. Good luck. Peace. Also, keep walking!
It's only the Instagram influencers that try to show some new or funky exercise. There are really only a few basics to be consistent with. Difficult if you have put out daily content.
Great video! My favourite lunge variation is the Airborne Lunge (Skater Squats) and it’s harder progressions. Side lunges are great for hip mobility and I need to do them more XD
it is a good idea to do stuff in reverse, in the gym I only pull the sled in reverse , in the park if jogging I do the short sides in reverse, apparently walking backwards is popular with older people in China, seems like a good longevity hack
Knees over toes guy focuses a fair amount on walking /running backwards. Also they reckon the ability to walk backwards is a good indicator of how well you will age. Got my 83 year old Dad doing it in the gym - bit late for him now but helps with balance and confidence etc
I use lunge variations, one legged bridges, one legged levitation squats and mtn biking for my legs. Works great and actually makes me sore. I never cared for weighted leg workouts because it caused me back pain due to my own unique issues.
I've got low back issues so squats are out of the picture for now. In the mean time, I love me some lunges and split squats. Gonna try me some weighted sets of reverse lunges next leg day!
The Quality content, cool personality, the auido, video quality, scenery, been a fan for years and you're easily the most interesting fitness channel out there, keep it up Adam!
I remember watching a shin conditioning and how you used to roll up a round piece of wood on your shins. Im doing something similar as im watching this but with like a 10 inch ratchet extension 🤣. You are an inspiration mate!
Big fan, keep it up. I always wondered how you have these spectacular areas to roam around and exercise. Then I went to England a few weeks ago - those public footpaths are a national treasure! What an amazing time just wandering off down them! My fave was when I stumbled upon a horse farm and a few just came right over to me, like huge thoroughbreds
Hi. Nice scenery in the countryside... Could you get a bit closer to the sheep next time... Thanks... Your what happens when high intellect meets muscles and strength.... A nice change from some of what's out there.
Great video. If you are a senior like me, putting various lunges into your routine will tremendously develop overall leg strength and especially balance - so crucial to seniors to keep them mobile. I take it easy on the pylometrics at this age, but most of the lunges combinations are fantastic exercises.
Another great video, thank you! Try the running lunge, two or three quick steps and see if you can stop yourself falling forwards. Anyone who plays squash knows how good this is.
I got one more recommendation, which is not really a lunge, but an exercise for lower body/knee strength. You basically flex one knee as far as your ankle mobility allows you to with your full foot planted on the ground and use your other leg hovering above the ground to point in front of you and towards your left and right diagonally behind you. Your upper body can move towards the way it wants to and isn’t required to stay vertically. Summarised you do a Y-movement with your non-standing/hovering leg while flexing the other one. Stay at each position for like three seconds and repeat it for a few times (can’t give any special advice here, what rep range might be useful, but probably the normal hypertrophy one or for higher reps/longer durations holding yourself in each position). I would still advice you to be careful (especially with knee pain!) and ask professionals about their opinion on you performing this exercise.
My favourite lunge is the reverse lunge with your back leg not touching the ground. These become difficult and help you work on stabilising for other movements, such as the one legged squat, and can be modified to make it easier or hard by using your hand to hold yourself up against a wall or hold it out.
I do a lot of reverse lunges with a single kettlebell held in the clean position (6 or 7 each side). Immediately after a set of squats is really effective and very challenging. Or 10-12 reps each side as a single exercise.
For more lunge fun and knowledge I'd recommend searching "Essop Merrick Lunges". He's a track n field coach. Not a prolific TH-camr and many of his videos are 3-6 years old now, yet he remains one of my favorite sources of information. My Favorite Lunge workout: Giant Set KB Swings x10 KB Walking Lunge x10 KB Goblet Squat x10 KB Walking Lunge x10
I have terrible lateral balances, using a selection of lunging moves & resistance to work on it. But for some reason lunges really aggravate my asthma, so much more than squats at same reps and sets 🤷🏻♀️ no idea why lunges do that for me!
Hey man, I’m no fan of the ass kissing of content creators in the comments, but I’m about to do that exact thing. Most informative channel relating to health/fitness I’ve come across in my 10 years of really researching shit. You’ve really helped me out a lot on some things
Burpees, running in place, crawling and now lunging. The list of daily execices continues to grow as your muscles, sir. 📃😉
don't forget some pulling exercise too, heh
Don't forget the correcrive exercises for all the small, overlooked muacles too
And don't forget to exercise the mind!
Don't forget the tren sandwiches
@@mistaschaub3280 hahaha
I read the title as “Benefits of lungs”
and as an asthmatic I can assure you, they sure are nice
Glad it wasn’t just me who read lungs at first haha
stop dairy and cereals products and if this is not enough, just eat greens and vegetables, fruits once or twice a week.
milk is GOOD
im sorry but im laughing so hard at this
I read Lunch, at first.
Unilateral training of the lower body is FAR more beneficial imho. Especially if you do any form of martial arts. It holds all the benefits and NONE of the downsides. Safer on the back, fixes or prevents muscle imbalances, promotes stronger kicking off both sides. Hits the tear drop better. Anyone can do them, within reason. Helps balance, is also good for sending neurological signals to a single limb. And above all, I personally find it more fun and versatile.
Lunges are a staple exercise in my leg workouts, as a warmup, stand-alone exercise, & something I even do throughout other workouts in between sets at times. So many great variations that all work very well!
My legdays consist of two:
squats. lunges.
I hope Adam never changes… his explanations, his knowledge and also his real world practice are all top notch.
Ik. The only reason I'm scared of him hittin' a million is because that's often when TH-camrs change - a LOT. Like Browney (though, he started changing when he was VERY NEAR 1 mil).
Bro he doesn’t live in the real world, he lives in a glorious bucolic idyll
He's changed. He's gotten about two years older.
Nobody makes content like this guy, so inspiring considering he's talking about commonly overlooked exercises in a unbiased way. Keep it up man, I always look forward to the videos.
And he watches other youtubers
lunges became my main workout in this lockdown, legs became more aesthetic and explosive for some reason, never quit them
fOr SoMe ReAsOn LoL (jk, Ik.)
@@abigwhale1043 but also true lol
This is something I've been meaning to do for a while, I've always been quite strong at squats and front squats, 250kg and 190kg respectively (the videos are on my channel) but ask me to do a Bulgarian split squat or walking lunges and I'm useless. It's really made me think about bringing more balance to my training and hopefully stop me being a one trick pony.
@@dracandros thank you but I can barely do a split squat without wobbling all over the place!
I do weighted walking lunges with dumbbells twice a week, absolutely love this for my leg day!
I started doing lunges last week and now I get recommended this awesome video! Thanks for making such awesome content!
Bro I just started watching your videos with the fighter Qi La La and I can really appreciate it because I have been training Wing Tsun for a few years now and we do a great deal of sparring and hitting the bags. This is definitely what is missing in Chinese martial arts nowadays! But anyway my Sifu has a podcast and some interesting videos on TH-cam his name is Sifu Alex Richter I think you should check out his videos.
I started utilising lunges a lot more as I have limited weights throughout lockdown as I have limited weights at home.
My rugby training started again last month and my hips feel much more stable, which is translating to faster running and more powerful carries.
Lunges are a game changer and even with access to a gym again, will remain my primary leg exercise ahead of squats!
Thank you for addressing the legs. Too many other TH-cam calisthenics practitioners only enfisize the upper body and they rarely mention the legs.
Emphasize*
@seththom8004 lol thank you for the correction. This phone I have is notorious for typos
When I was first starting college my workouts would frequently include a mile of non stop walking BW lunges around the track. No steps in between. Literally a mile of lunges. I’ve never seen my quads shake as much as when I did those. Usually it took me about 30 minutes. Sometimes more because it was so fatiguing.
@@PowerfulMJ my average time was probably 30-40 minutes. I did it all the time. Weird that there is a world record for this.
You have no idea how happy I am you're completely dedicated to TH-cam and putting out more content now
💷💷💷
Just seeing you stand up and sit at the bench next to you gave me a deep seated reminder of how good it feels to just move. Thanks
Can you discuss the importance of breathing and how to strengthen one’s lungs. When I used to be a swimmer, my lung capacity was great and therefore it translated into better performance at other areas of sports.
You misread the title as "benefits of lungs", too?
If you stop breathing you’ll die. Breathing is very important
@@JatPhenshllem lol
This made me laugh 😅 thank you @@JatPhenshllem
missed opportunity: could have opened with, "Let's take the p-Lunge" (doesn't translate well to text, just emphasize the lunge part of plunge)
Ah man you’re right!! Bravo! 👏🏻
Hire this man! Haha
@@rodrigogarcia1208 u a butt pirate
@@TheBioneer Man could you do a vedio on facepulls. I bet you would get nice views👍
Haha nice one
Jumping lunges are a great form of muscle building and cardio in one. One of my favorite 30 min leg workouts is doing 30 sec jumping lunges followed by 30 sec rest. Repeat 30x.
My favorite variation of the lunge is the Olympic ring lunge. Having my back foot be mobile and hovering over the ground makes the movement incredibly difficult. I can also adjust the ring hight higher for more of a Bulgarian split squat variation. However if the ring is inches over the ground and you try getting as deep as possible while keeping the back leg straight. The movement is in a class of it's own.
Hey man, been on your Superfunctional Training for a while now, currently at level 3 about to go to level 4. I do do daily cardio and ABS next to your program. It IS AMAZING. My core strenght has increased like no other program and my ABS are way stronger since i never did Suitcase carries or anything of the sort, Thanks for at the info and the amazing program!
If u took out one of the "dos" still makes perfect sense. Not a grammar guy or tryn b an asshole(with this statement anyway), I use to do the same thing and I'm now I'm astonished how much one do makes sense as do do.. I feel like an asshole but I'm NOT I promise haha. Good day sir
@@eugenemilner4191 This was the most useless reply i have gotten this year. You try to correct me (thanks) but then you write "tryn b" which is not correct at all..
He tryn B a QuaSi Troll. 😂😂
Heeey, I was jus TRYN help! And yea ok I was bored.. Next lesson: Accepting criticism without the need to give it back. You have much to learn danielson, but I will teach you the ways, the ways of dos and saying thank you to your fellow man for correcting your deliberate mistake. What if you wrote a letter for your boss and you used "do do"!? I saaaved u from that. And if someone try tellin u sum n u take offense and insult them, they won't correct you again, because your ego danielson, cannot take it. Lucky for you I'm a patient man, who writes unnecessarily long comments on TH-cam, TRYN correct grammar by taking every step to not be an asshole and what happens!? I get to be a troll today!.. u just caught me between million dollar deals so heed this lesson and allow urself to be corrected without the need to pick apart the "corrector".. yea it ain't a word, but that's on purpose, did u kno about the do do, do rule? Don't lie you didn't, I helped u man.. helped u..
.. Sorry, was bored again, jus havin some fun alright. Enjoy ur life stranger, n think of this crazy guy everytime you erase those extra do's! Good day sir
Coming from a dancing and martial arts background, the knowledge I get from the Bioneer has really advanced my journey and deepened my connection and understanding of my body.
Thanks for making this video, Adam. I especially plan to include jumping lunges. Jumping lunges cause a TON of stress and hypertrophy, and are a great way to train functional single-leg explosiveness. As you mentioned in your Single-Leg Training video, much of actual jumping in real situations emphasizes one leg over another, like tracing rooftops. This is superior to simple bilateral jumps or single-leg hops (unless you're engaged in an intense "The Ground is Lava" game while standing on 10cm-diameter circular surfaces).
And what seems interesting is the potential for continuous overload with a simple exercise - the better you get, the higher you jump, the greater the weight absorbed due to gravity, the more strength/hypertrophy, and so on. It's circular.
cossack squats and deep lunges. I also am under the impression that the deeper lunge has a greater weighted stretch on the groin, which is very beneficial.
I can feel that Bulgarian split squat in my glutes just watching it. Awesome video as usual mate
Such stunning landscapes to play and exercise in!
Does he live in Amazon
@@theGOAT41034 no England
3k left to reach 400k subscribers.
I'm really happy for you, Adam! You're getting the attention and acknowledgement you deserve.
And you finally got the like and comment you deserve!
@@JatPhenshllem Oh man, you put a smile on my face. Thank you :)
It's really rare to get a kind reply on youtube.
My fav lunge is walking lunges too. Awesome vid ❤️😌
You have a very easy to listen to voice and that is helpful.i have learned a lot from you and your video here is superb, so i have also shared on my fb following. i had already completed 4 sets pf 8 re[s.with weights. Followed by 90 Squats with weights. Then, i found you, here. i am way out of shape. i began weight training at age 18, winning contests and more. Now, at 63, i feel like i am fading away due to neglect and abuse. Thus, time long overdue to focus on me and my blessed body and victorious vessel, again. On a consistent level and basis, that is. Thanks so much. Katherine
I am a huge fan of what you do and who you are!
I'm finding walking lunges have been working for me instead of squats cause squats have always been too awkward and hard for me to add weight too. Walking lunges is like biking up a hill
Bioneer, great stuff! You have probably the most versatile fitness channel! 👌
You always have perfect timing. I’ve been getting really into lunges lately. I suck at them despite having fairly developed legs and putting up way above average squat numbers relative to my weight/size. I just have terrible balance. This is the motivation I need to stick to them and improve.
Great for morning knee mobility, 20 reps on my tibial prosthesis and I'm good to go, on my way to full knee flexion before I continue with strength weightlifting and aerobic endurance exercise, this exercise keeps my biomechanical skills intact and warms me up for anything. This channel is great, movement is fundamental to us animals and it is so neglected these days, bone cancer taught me much about what it can do when you cannot move, never neglect movement.
Thank you for all you do, your work and yourself are a true inspiration! :)
The serene beauty with the bird in the background at 11:06. Awesome video, thanks!
You, Coach Greg and More Plates More Dates are the most exceptional fitness channels. Your breakdown of the information in a way that's easily digestible and comprehensive is invaluable. Thank you for what you do Bioneer!
You are the best fitness channel ever, no exaggeration.
Ive had a creaky, slightly crunchy knee over the last coupla years, and though it dozzt cause pain, it certainly got me reassessing training. I love this video, and along with some ideas from kneesovertoesguy, Im incorporating more lunge, cossack squats into leg day, along with nordic curls. Walking lunges are great!! Keepin the core intact and being mindful of the constant movements is fun, if taxing when new to me. So once again, this channel Rules. Many thanks.
Excellent information. I knew Naudi Aguilar was on to something when he first introduced me to the lunge as the solution to my lack of symmetry.
I really like heavily loaded backwards/backstep lunges as a safe alternative to heavy squatting and then do bodyweight high rep hindu squats additionally as my main leg exercises
Great use of logs! I do the same when training outdoors; I grab one, run with it, do squats with it, military press, curls, lunges, the possibilities are endless!
I have recently done a Hyrox event. Weighted walking lunges were deffo the hardest bit. I need to practice. Thanks for the video. Some good ideas here
Another well made, informative video. Never done lunges before but now I will consider it.
Definitely my favourite content on TH-cam! I hope you know how much we appreciate you investing more in the channel! :)
I've been doing lots of at split squats lately, will definitely include these jumping lunges into my workout, thanks
The forward and reverse lunge are by far my favorite leg exercises.
🔥 what a strong presentation. I was thinking of lunges. All was needed in this video was walking barefooted. Love the environmental setting you have there. Next video, love handles.
I've been progressively overloading barbell lunges for about a year and a half now, at this point I can lunge for a few reps with 50lbs more than my bodyweight, among a number of other benefits from this the biggest thing to note is that I haven't had any sort of ankle injury in a long time. I used to sprain or roll my ankles fairly often now I genuinely cant remember the last time I even rolled an ankle as a college athlete being able to prevent injuries like this has been huge
Weighted walking lunges are super underrated. They made my legs and glutes explode.
How are u doing those barbell lunges? Are putting ur leg behind u or in front on the spot or walking?
I just lunge everywhere I go instead of walking
living life on hardcore mode
@@smky6868 Chad
Lol
Hi, I saw you the other at Coles. 👍
Hey Adam
Another awesome video thank you.
I have just finished your super functional book. I can not recommend it enough very interesting read
Let’s ‘lunge” right into this video 😂… brilliant wit! That’s a great first step to start the video.
Yes! I love these!
During the start of the pandemic I started doing lots of high volume lunges and I immediately found myself getting fitter during my day to day life. Climbing stairs is easy when you're doing 3-4 sets of walking lunges near failure once a week and start hitting 100 reps per set. (The pump is unreal too!)
I always look forward to this videos, they got me into training with the super hero series, then hooked me on the functional training just to make me obsessed with finding the benefits to miscelaneous excercises. You're truly amazing
We don't deserve your videos, Bioneer... You're on a different level from most other fitness channels in my opinion!
I started to take 3 steps at once with that motion two weeks ago to strengthen my bad knee. It's almost fully healed after about one year and now I'm trying to build up strength to prevent injuries in the future.
This is nothing new to me as i've had lunch every day for a long time already
In the morning, before I get to work, I like to have a break first
Well I think that's just super
Watching you carry that log I'm having flashback from watching Arnold Schwarzenegger doing the same thing in the movie Commando.
It gave me a flashback from his old Rocky training video lol
Kicks, honestly - training powerful kicks is such a brilliant way to train your legs! (flexibility, power, balance, mobility, etc.)
My god the view is beautiful...plus great explaination
Thankyou so much for these recent vids.Im an overweight guy with arthritis in knee,hip and back.I have been trying to get into something to get weight off and be more active.I been doing stretches/yoga and walking.These now add some weight bearing to my day(if at a moderate level as cant do many)Thanks again
Dan, sounds like you’re off to a good start. Slow and steady. At some point, definitely add strength training. Big fan of bodyweight exercises myself. And there are plenty of regressions. Deep-dive The Bioneer. You can’t go wrong. Good luck. Peace. Also, keep walking!
Love this channel, my favourite fitness channel by a country mile.
I really like how you are pointing out about their are very simple exercies that can be very good for you. Keep up the good work.
It's only the Instagram influencers that try to show some new or funky exercise. There are really only a few basics to be consistent with. Difficult if you have put out daily content.
Really helped this truck driver thanks bro
Great video!
My favourite lunge variation is the Airborne Lunge (Skater Squats) and it’s harder progressions.
Side lunges are great for hip mobility and I need to do them more XD
I love lunges and have to pretty much do them exclusively for my leg training due to injuries that prevent me from squatting. Great video 👍🏼
it is a good idea to do stuff in reverse, in the gym I only pull the sled in reverse , in the park if jogging I do the short sides in reverse, apparently walking backwards is popular with older people in China, seems like a good longevity hack
Knees over toes guy focuses a fair amount on walking /running backwards. Also they reckon the ability to walk backwards is a good indicator of how well you will age. Got my 83 year old Dad doing it in the gym - bit late for him now but helps with balance and confidence etc
I use lunge variations, one legged bridges, one legged levitation squats and mtn biking for my legs. Works great and actually makes me sore. I never cared for weighted leg workouts because it caused me back pain due to my own unique issues.
Great video man! Love your content.
A really good video. Your style and manner are accessible and encouraging. Thanks for your work.
I did diagonally back lunges sometimes.
1 × forward, 1 × side, and 1 × diagonally back was the go to at a point in time for me.
I've got low back issues so squats are out of the picture for now. In the mean time, I love me some lunges and split squats. Gonna try me some weighted sets of reverse lunges next leg day!
Hands down the best workout channel on youtube imo
Love your videos, back to the basic, love to see the outdoor/nature. Thank you.
Lunges are key for me as squats aggravate my lower back. Lunges allow for the neutral spine and still good loading
The Quality content, cool personality, the auido, video quality, scenery, been a fan for years and you're easily the most interesting fitness channel out there, keep it up Adam!
I remember watching a shin conditioning and how you used to roll up a round piece of wood on your shins. Im doing something similar as im watching this but with like a 10 inch ratchet extension 🤣. You are an inspiration mate!
Are you a kickboxer?
just kick the heavybag, are you living under a rock?
Commenting for the algorithm. Absolutely great content both educational and entertaining. Keep it up brother.
Big fan, keep it up. I always wondered how you have these spectacular areas to roam around and exercise. Then I went to England a few weeks ago - those public footpaths are a national treasure! What an amazing time just wandering off down them! My fave was when I stumbled upon a horse farm and a few just came right over to me, like huge thoroughbreds
Adding your top two to my routine for sure!
I recently started doing lunges and immediately noticed the stress it out on my inner legs and my abs. I love your content!
This came just in time. Me and the mates are going to do a calisthenics workout this weekend and I was unsure on legs. 😆💪
Hi. Nice scenery in the countryside... Could you get a bit closer to the sheep next time... Thanks... Your what happens when high intellect meets muscles and strength.... A nice change from some of what's out there.
Another benefit is mobility in your legs, always in a stretching motion while strengthening the muscles.
Walking lunges, agreed! Great at the end of the work out during the "cool down" phase.
Great video! The Bulgarian split squat is my favorite followed by the side lunge. Will have to try the scissors one, that looks great 👍
Great video. If you are a senior like me, putting various lunges into your routine will tremendously develop overall leg strength and especially balance - so crucial to seniors to keep them mobile. I take it easy on the pylometrics at this age, but most of the lunges combinations are fantastic exercises.
Another great video, thank you! Try the running lunge, two or three quick steps and see if you can stop yourself falling forwards. Anyone who plays squash knows how good this is.
I got one more recommendation, which is not really a lunge, but an exercise for lower body/knee strength. You basically flex one knee as far as your ankle mobility allows you to with your full foot planted on the ground and use your other leg hovering above the ground to point in front of you and towards your left and right diagonally behind you. Your upper body can move towards the way it wants to and isn’t required to stay vertically. Summarised you do a Y-movement with your non-standing/hovering leg while flexing the other one. Stay at each position for like three seconds and repeat it for a few times (can’t give any special advice here, what rep range might be useful, but probably the normal hypertrophy one or for higher reps/longer durations holding yourself in each position). I would still advice you to be careful (especially with knee pain!) and ask professionals about their opinion on you performing this exercise.
Get the book. Worth every penny.
Bringing the well rounded knowledge once again. Thanks man!
My favourite lunge is the reverse lunge with your back leg not touching the ground. These become difficult and help you work on stabilising for other movements, such as the one legged squat, and can be modified to make it easier or hard by using your hand to hold yourself up against a wall or hold it out.
I do a lot of reverse lunges with a single kettlebell held in the clean position (6 or 7 each side). Immediately after a set of squats is really effective and very challenging. Or 10-12 reps each side as a single exercise.
For more lunge fun and knowledge I'd recommend searching "Essop Merrick Lunges". He's a track n field coach. Not a prolific TH-camr and many of his videos are 3-6 years old now, yet he remains one of my favorite sources of information.
My Favorite Lunge workout:
Giant Set
KB Swings x10
KB Walking Lunge x10
KB Goblet Squat x10
KB Walking Lunge x10
For me is right now is goblet/dumbbell squeeze lunge back and forth. Really gut exercise for glutes and stability :D
Cool set of variations, thx!
Love your explanation.
I have terrible lateral balances, using a selection of lunging moves & resistance to work on it. But for some reason lunges really aggravate my asthma, so much more than squats at same reps and sets 🤷🏻♀️ no idea why lunges do that for me!
Thanks for the videos man. The info is great and I love the little bits of low key humor.
A skipping lunge is also a great variation, kinda like your high knee variation with the jump.
Underrated Channel, derseve millions subs.
Hey man, I’m no fan of the ass kissing of content creators in the comments, but I’m about to do that exact thing. Most informative channel relating to health/fitness I’ve come across in my 10 years of really researching shit. You’ve really helped me out a lot on some things