DO NOT Undervalue THIS Exercise
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- เผยแพร่เมื่อ 5 ต.ค. 2024
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The reverse lunge is one of my favorite exercises, and I realize I haven’t given it the attention it deserves. It often takes a back seat to the walking lunge and the pistol squat, but as a conditioning tool it is amazing in its own right. While the walking lunge is a “harder” and more demanding exercise, the reverse lunge has some unique features that make it ideal for those wanting to increase the demands on their leg musculature while being cautious around knee stress. It’s a great exercise to start expanding your lower body capabilities. I love to perform these with a weight vest (and sometimes dumbbells when a vest isn’t available) with 20-50 lbs for sets of 100 on each leg. I will generally try to perform all the reps without a rest in 7-8 minutes, and this simple approach provides a truly potent conditioning effect in a short amount of time. Great stuff! Just like any exercise, take your time building up to them but enjoy the benefits of cycling this great exercise into your routine.
"They're not inferior, they're just different." So simple yet I love that statement.
Thanks, Isaac! It's a perspective that we all need to keep when we are talking about exercises.
Yeah same. Great way of looking at it!
Indeed, the human mind likes seeing things in black or white
@@Kboges thank you. These are all tools for a purpose is in like everything. Great to hear one underline it. .
Been a few months. Stuck with your diet. No sugar except 1 teaspoon with coffee. 2 cups 1/2 each..Haven't wore 32 waist since I was 21 always a 34. went from 220lbs to 203..6ft2. Joined a kickboxing gym. my balance and power even shocks me. It was beyond difficult especially late night cookies...no diary, no processed food. the first 3 weeks was like rehab. crazy thing..every one is like, "dude are you taller," lol..I think I just stand properly. oh I am a software engineer..always had shoulder and neck pain. no more..thank you Good Man...Good thing I can wear my old Dickies shorts from the 90's when I thought I was cool...
John! This is amazing, my friend! Well done! Those are some series results and a testament to your discipline and motivation. Inspiring stuff!
Hey there, been binging your content lately and just wanted to say how much I appreciate your no nonsense approach to fitness. You're making fitness more accessible and approachable to everyone and that's a noble task. Keep up the great work.
Thank you, Malcolm! I appreciate that!
For the past two months I have been practicing your high repetition leg training: reverse lunge and air squats; I also train with indoor biking. Today I did my first outdoor mountain bike ride and I have never gone so fast. Thank you from Genoa, Italy.
Did you build muscle from them?
@@No_name_22703No, at least not noticeably, but that was not my goal; I improved strength and resistance.
Been taking legs way more serious lately, definitely going to add this to my program!
Enjoy, Mani! This is a good one.
Thanks for always giving alternative options that make training sustainable!
My pleasure, Emma! Thank you for the kind feedback!
The G.O.A.T has posted again. i have loved your content since day 1
That is an incredible compliment, my friend. Thank you for the support.
Much love, brother!
@@Kboges im 17 and i am using your PPL split but i dont have a pull up bar. how can i train my biceps and back.
@@Soap029 Bands or rings are your best bet.
@@Kboges thanks sir .also i remember trying walking lunges for the first time it felt like hell after doing some sets its a very good exercise tho.
64yrs old , still trying
thx for your work
That's awesome 💪 how's your training going lately?
I spent about 10 mins doing nothing but lunges last week. That was my entire leg day. Most sore I've been in ages.
Yeah they are wild! Very effective and anyone who is short on equipment but has 10 minutes or so and needs to get a quick workout in, lunges do the trick.
@@Kboges even faster is the horse stance, takes less than 5 minutes and only requires a set of leg (and a mind of steel)
@@mace4978 Yeah you are totally right! I swear, horse stance is one of the gnarliest exercises and one of my all-time favorites. I don't think I have communicated how much I love that exercise.
@@Kboges You have communicated it well enough for me to fall in love with it too ! I just got out of a two months cycle of using it as my only leg movement and the gains in muscle size are very pleasing !
@@Kboges On the note of, "but what about this or that exercise" Any advice on paring down the clutter to choose your core exercises? There are so many options for different routines that I can sometimes worry about all the exercises that I'm not doing, and I lose focus on the ones that I am doing.
You read my mind again. Walking lunge feels too unstable for a beginner. Reverse feels comfortable for progression. Thank you
Exactly!
Said it before-- have to say it again-- DAMN SOLID INFORMATION!! just introduced this in my half marathon training, and it is yet another great tool to help me reach a new PR
I appreciate your content. I've always struggled with making training interesting. How do you stay stimulated mentally doing exercises like this at high rep ranges
It's a good question and I'm not sure to be honest. I just really like higher rep, grind type stuff. I like the effort required, and I'm more naturally suited to this type of training. I really like high reps in general.
I usually have a number in mind I try to hit...that's how I stay focused...if you can't do long reps you can divide the sets of course, with rest periods in between...you can do higher reps without weight but you can add weight and that will lessen the reps and sets but will give you a much quicker "pump".
Hi Daniel. I've also been finding very high reps movements mentally exhausting. My solution has been to cycle between different movements whenever I got tired of one. I went from high rep bodyweight squats, to pistol squats, and now to horse stance, of which I'm starting to get tired of too.
I'd like to hear your thoughts on this Kyle.
Try putting together a playlist with songs of various styles and length and tempo. Tie your training to the music; shorter sets, higher tempo etc
ive been going through that with push ups... they arent fun to me anymore and it doesnt give me the same pump even if i do a harder variation
Your content, along with bioneers, has revolutionized my approach to exercising. I used to have so many problems with injuries because of weak muscles in neglected areas of my body. Every time I tried to fix an issue, another one arose. With no access to a gym, I felt like it was pointless even trying to get in shape. Now, I'm in the best shape of my life! Overtime I slowly adopted new exercises as my body development progressed. I'm blown away by the results! Horse stance really strengthened my legs! I'm working on the hindu squats, and these reverse lunges next! God bless my friend! You're changing the fitness world! As for me, I'm finally confident enough in my body to pursue my passions, and live life the way God intended! Thank you friend, you're a blessing!❤❤❤
Your channel is gold man. Great content which is applicable for most. Respect.
I really appreciate that, mr Big! Thank you for the kind words and support!
Dear Boges,
I hope this message finds you well. I wanted to take a moment to express my appreciation for your videos. I find them concise, direct, and easy to follow. Your ability to communicate complex concepts in a clear and straightforward manner is truly remarkable.
That being said, I noticed that you have yet to create a video discussing the benefits of gym rings for calisthenics training (or at least I wasn't able to find one). In my opinion, gym rings are the best equipment one can purchase for this type of workout. The instability they provide forces every muscle to work harder and also helps strengthen the core.
I was wondering if you would consider making a video on this topic. I believe it would be incredibly helpful for your viewers who are interested in calisthenics training.
Thank you for your time and for creating such informative content.
Best regards!
Thanks, Oscar! I'm happy to hear the content resonates with you. Thank you for the kind words!
I think rings can be really useful, and are probably the most versatile tool, but they aren't necessary. There is a tradeoff with rings, and while they require greater levels of stabilization, instability can actually become an obstacle that prevents you from taxing your muscle at a level to maximize hypertrophy. It really depends a lot on contexts, and you also get better at stabilizing, but as a general rule, stabilization demands that are TOO high are not necessarily a good thing. Whether or not rings present a stabilization demand that is sub optimal for hypertrophy depends on many factors, like the exercise, the length of the straps, your experience, the intensity of the exercise, etc.
@@Kboges amen. Like doing a back squat on a bodu ball adds instability. But you aren’t gonna go 95% of max on a bosu ball. That’d be silly.
You got me hooked on lunges already, and now I have another exercise to include in my routines.
And I thought they were the same thing…
Thanks a lot man, always sound, good information!!!
hey man great video as always! do you think you will do another q&a video in the future? always loved them! I also wanted to thank you because of your tip I started to focus on body rows first, I couldn't do more than 4 chin ups with good form but now I suddenly can do 8! that's really amazing so thank you!
Well done D23! That is EXACTLY how it is supposed to work. Nice job!
Yeah I should definitely do a Q and A again, just thinking about the best way to do it.
@@Kboges perfect!
I love seeing your videos, they always remind me of what I am neglecting
Glad you find them useful, Dolev!
Great video K! Please make one on muscle imbalance.
Thank you, Paulo!
Noted! 🙏
Thank you Sir, always learning something new from your videos!
That's super kind of you, Zsolt! Thank you for the support!
The dopamine hit is doubled and the knowledge base is compounded with the bi weekly upload.
Love a reverse lunge. So much easier on the knee and feels more ‘natural’ in terms of movement.
Dude, another fine nugget from yourself and I’m actually starting to get paranoid with the gushing praise I give you 😂
HAHA! Thank you brother! I always appreciate it and honestly dude I look forward to the kind feedback you always offer. Thank you my friend!
It's well deserved praise man. K boges makes things so digestable and he always provides value
Your balcony gives me peace of mind, its amazing
Ahh yeah me too, Chris! I love it. I got very lucky with this spot. It's very deceiving because my house is very average in an a typical San Diego neighborhood, but I got so fortunate to have some empty space behind me. It makes for a lovely little backyard retreat.
No matter what Lunges variation, i always found them VERY Hard mentally and physically to handle for high reps (more than bodyweight squats for me personally haha), and it's awesome!
Facts.
great content my friend!! also your voice sound so simular to the actor jesse eisenberg lol got to be twins someway
Fantastic!
Thank you, Mayank!
This is my main leg exercise. Only difference, I do it with my front foot elevated, on a park bench for example. And also I do them one side per set. Sometimes I add a little jump to the movement. Absolutely my favorite leg exercise.
That is an excellent way to go! Deficit reverse lunges are a very potent exercise!
King Kyle back with another knowledge 💣
Thanks for everything mate, I've implemented a lot of what you've taught over the years.
Thank you, fruitfuelled! Much appreciate, my friend, and I'm glad the content has been useful for you!
Best training spot ever.
Thank you! That's a huge compliment!
Walking lunges have been one of my all time favourite exercises... But next time i will try these too... Looks great...
Amazing content as always Kyle!!! Stay blessed ❤️
I really enjoyed following along with your free30-day video program series. It was a great change up to normal lifting PPL split.
I'm glad you enjoyed, Brandon! Thanks for the feedback! 🙏
Thanks for this. I've been struggling with lunges after tibial plateau and meniscus surgery - will start to incorporate these.
Ahh yeah hopefully these are a bit easier on the knee. Good luck with your recovery.
It's always a great day when K boges posts a new video. Thank you Kyle!
Thank you, Michael! Much appreciated!
Gotta try these. Thank you my friend!!! Great to see you're still active on this awesome channel!!
Thanks, David!
Thank you. Started doing them while you where talking.
I love the way you deliver these videos. Keep up the great work
Yup. Added this to my home exercise routine and was surprised by how much it pushes the body with a 16kg kettlebell in each hand.
Same with kettlebell swings. A surprisingly good exercise for when you're in a limited space
100% agree on both counts. It doesn't take much weight with these to get a great training effect and the kettlebell swing is a superb exercise that can be done with limited space.
Great advice and yes, a great less utilized exercise.
Thanks, Adam!
I was seriously looking for exercises to get my legs stronger as I just started boxing. You are truly amazing. Thanks
Glad you found this, Aaden!
Amazing set recording in this video - event weighted.. Thanks for the inspiration will add this to my leg workout today.
Thank you Tiaan! Enjoy!
I don’t have much room in my NYC apartment to walking lunge far (I do walk back and forth which is great) so I’m going to try this variation and load up my weight vest. Thank you!
You won't be missing anything. These can kick your butt. I shoot for 100 reps on each side in about 7-8 min and with a 50lb vest it is a hell of a workout.
Thanks pops
Thanks, Champ!
I always felt this to be true. Great to hear a validation of it. Thx! Makes total sense. Everything you said re: progressive stress.
Thanks, Scott!
I love the reverse lunge ! I find them much easier on my dodgy knees and they really hit my quads and glutes real good . Great video brother 👌🏻
As someone kinda new to excersise in general, I am thankfull for the info you share! great man
Glad you enjoy the content, Sebas!
The narration was very helpful, thanks. The super fast speed and distance from the camera, not so much. I’m new these and had to slow the playback speed to 0.25 and zoom in the screen to ~3x for a better look on my tablet. Just seemed a bit odd. 🤔
Noted. Just bear in mind it’s not a tutorial or intended to be used as technical guidance. Just going over the value of the exercise and why it should get some consideration. Plenty of better places to look for a tutorial. 🙏
Man you inspire me 💪
Thank you, Siddhant. Comments like this inspire me 🙏
so worth watching , thanks for highlighting a great exercise and its benefits compared to forward lunges
Thanks, Simon. I hope you enjoy!
Thank you for the video. :)
My pleasure, Daniel!
Exactly what I require. Thank you
Been thinking about a progression and this is exactly what I have been looking for but most importantly from a trusted source. Be doing these tomorrow. Thank you!
Enjoy Geoff! I actually figured the would be a perfect exercise for you. Don't push them too hard on day 1 because the soreness they can generate is otherworldly. 😂
@@Kboges Only at your direction will I go easy! thanks so much!
@@geoffball9547 Enjoy!
Beautiful place to workout at ❤
Though is it not best to have your head up towards the sky as to keep your posture straight ?
Arguably my favorite leg exercise. If I have access to gym, I would go heavy on this. Yo Kyle, what's your go-to hamstring exercise? One for hip hinge and one for knee flexion?
Yes! When I lifted, barbell loaded reverse lunges were one of my favorite squat accessory movements.
For knee flexion, I really like hanging leg curls. For hip dominant hamstrings, I like decline bridges, back extensions, and RDL (if lifting).
Could you make a video on glutes/basically all parts of the back part of the legs? More specifically what you use to develop your glutes and such. I know sprinting is amazing for glutes and overall quads too.
Yes! That topic is on the list. I meant to cover it like a few years ago, but I got sidetracked onto different topics. I do plan on getting to it though.
Super-mega🏋️♂️🏋️♂️🏋️♂️ excellent!! thank you so much🔥🔥🔥🏋️♂️🏋️♂️🏋️♂️🔥🥤🤜🤛
Thanks, Michael!
Thank you, once again, Kyle
Thank you, Juan!
I hate getting stuck in long funks of inactive lifestyle, any advice, also thanks for your vids are helpful
Yeah stick to simplicity. The simpler and less daunting your plan is, the easier it is to implement consistently. Even if it is a single set of push ups, pull ups, and squats per day... minimal time investment, but if you do it for a year, the difference between yourself physically and mentally compared to to if you had not done anything would be stunning.
@@Kboges thanks, couldn't even do one proper push up, but now up to 3, so small steps
Kyle,you're my calisthenic hero!
😂 Thank you, Liam! 🙏
Awesome video, loving the knowledge and information 👌
Lovin your content dude! Stoked your getting the following you deserve. What weighted vest are you using?
PAT!!!! Thank you dude!!!! How is everything going?
I'm using the Rogue plate carrier. This is my favorite vest so far. Super comfortably and seems to be really well built.
Might do this tomorrow in my training, good video brother👊💪.
Enjoy! Thank you, Musach Man!
You sir, are excellent !
Definitely creates a burn for me. Great video info on why reverse lunges are great 💪🙏
Thank you, GEZ!
@@Kboges Your welcome. Love your fitness content 🙏
probably my fav peg exercise. fun to play with different barbell placements too. zombie style, zercher, back rack etc
100% yes! Zercher reverse lunges are amazing. When I lifted, I would do barbell on the back and in the front rack position. Both awesome.
Since you advised lunges, I've been doing them, and my legs are now stronger than ever. 💪
Thank you Kev, these reverse lunges feel so much better on my knees, after several injuries! ♥
Heck yeah, Roman! Good to hear! Keep at it and they will continue to deliver. Consider elevating that front foot 2-3" and it makes a huge difference if you are looking to make these a little tougher.
@@Kboges Thank you so much for your inspiring words!
Thanks for the tip! It is insane pump now😁
I got winded just watching while sitting in my easy chair. Is that all I need to do? Great way to get exercise!
Thanks, Marshall! 💪
Just did them instead of 100 reps of walking lunges I'm doing every other day as part of conditioning (thanks to u). I thought these would be easier than w.lunges. But boy was it hard. Took me 13.5 mins instead of the usual 10 mins in walking lunges. Also knees felt safe because of zero impact. 2:1 to walking lunges then for me.
Heck yeah! Glad you enjoyed these. They are pretty awesome.
This is fitness 👍
Thank you, Sunil! 🙏
Great video as always.
Thank you!
These were a staple when I used to train the barbell back squat heavily, some of my lifetime PRs were set with rev lunges as an accessory. I could easily control tempo, and recruit my glutes in the movement, which then had tremendous carryover to squatting power. For me, they always outperformed bulgarian split squats and other more commonplace movements.
Great and very informative video as usual, your content has helped me a lot
Thanks, Basra! Glad to hear!
Thanks for the information ❤
My pleasure, Thomas! Thanks for the support!
Another great video!
Would be great to see you talk about dips sometime. Not sure if thats a push I should be throwing in or not.
Yeah I will address dips! I love dips but my shoulders do not. if you tolerate them well, they make for a superb pushing exercise.
@@Kboges I second this, I've never had problems with dips... But getting older I do wonder if they are worth it, pushups weighted, on p bars with your legs up higher always feel superior to be in every way. Grindablity and connection wise.
God bless you man.
Thank you, and you as well, brother! 🙏
There is nothing more accurate than this explanation
Thank you, doron! I appreciate that, my friend!
Lunges til failure without counting reps is the best. Massive quad and calve pump
I do reverse lunges, squats, and Step-Ups. Can you also talk about side lunges because I am undecided about them in terms of efficiency and effectiveness?
Great suggestion! Thanks, Cap!
Great f***in idea for my arthritic knees man thanks alot
I hope it help, Philippe! If it doesn't, shoot me an email. I have a few other potential ideas.
Thanks for this video! Just a question, I'm stuck between trying to go to the gym or just setting up a place to do calisthenics at home. Any advice? Thank you!
Your choice! Whatever you think will allow you to be most consistent.
@@Kboges This is the wisest thing to say ! Thank you I actually found this advice to be most helpful for my health and happiness together
Yeah whatever makes it easiest for you to get some sets in.
@@sk8iny0 thanks !
th-cam.com/video/lpchVL4VqEI/w-d-xo.html
Heres the better answer!
Of course only boges can top boges :D
Reverse knee exercises are great for joint longevity
Agreed!
Where did you buy that 50lb vest? Can only find 20lbs.
Great content as always! Can you film or make a video on your weekly training as of recently? Maybe a full week of training or Some stuff you eliminated and some you implemented? You still doing Push + Pull + squat everyday?
Take care!
Hey Joaquim! This one is 22.5 or something. My BOX is 45 and I love that vest but the Rogue plate career is more comfortable. I've used the "loadable" ones but honestly not the biggest fan. I think a backpack works better and is easier to manage.
Very underrated weight vest even better
Agreed!
Can I do this every day?
3x6 pull ups
3x12 weigted lunges
3x12 raised push ups
3x12 ab wheel
3x40 kg farmers walk 100 meters
Great info! 💪🏽
Thank you, Arteaga!
I am relatively new to your channel. Love your weekly videos. A question of mine is did you build your physique doing only calisthenics or did you ever do heavy compound weightlifting? Thank you
I have always included a bit of both, and I don't draw as sharp a distinction between the two. These days, I almost exclusively use BW except for some occasional overhead pressing (for fun) or dumbbell rows.
Your videos are really helpful.
Thanks, Andrew!
Started with backward lunges many years ago now and never gave them up. I seem to find it easier to maintain stability going back as opposed to forward! Do you include core exercises in general? I run and do a PPL routine nearly every day but infrequently add core work figuring it comes as a consequence of doing everything else. You have a great spot to exercise in there. Thanks for the video and have a good day!
Yeah the backward lunge is legit! Such a great movement and very natural.
I will do some core occasionally, but it's not something I do regularly or maintain because, like you, I feel my core is pretty dang strong just from everything else I do.
Thank you, Oacknash! You as well!
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Thank you, brother!
Zercher Reverse Lunge. Crazy
100% agree! Awesome exercise for combat sports; grapplers/wrestlers/judoka specifically.
That speed and form looks like a 90s video game character.
Hey I think a video about blood flow restriction kits with calisthenics would be great!
It's a fascinating topic and the research looks very good. I haven't tried it yet, so I can speak about it from a point of personal or professional experience, but when I do, I will definitely make a video on it. Thanks for the suggestion, Nick!
@@Kboges I also wanted to say I really love the channel!
How can I fix muscle imbalances with calisthenics only? Awesome content btw
It's hard to say because it depends on the imbalance. You have to get to the source, and your best bet is to seek out a qualified professional, like a sports doc or a PT who can take you through a thorough movement analysis and get you a personalized prescription.
The pressure on the knees is very important as we get older
Yes!
Would be interesting if you can tell me how you breath during such exercise? When in and out?
Great Videos, keep them coming :) ! Have a good weekend!
Naturally. For this type of work, your body is pretty intelligent with how it regulates o2 intake. I tend to naturally just fall into rhythmic breathing and let me body do its thing. The it comes to heavy strength work, breathing becomes much more critical, but even then, most people's natural tendencies are actually pretty good.
I love it, I'm working on it and is perfect yo me 🙂👍👍👍
These always destroy me with just 2 25lb dumbbells. Excellent workout.
Yeah they are a sure fire way to get a killer leg workout.
Lifting the back foot and leaning forward before the contraction turns these into one-legged squats that hit the glutes hard
Yeah, I totally agree! Great point, Sean!
Leg soreness, joint snapping and shit load of recovery time for following days not worth it for me hence why ibskip squats, and lunge movements...tib raises, walking on elevation, carry heavy ass dumbells adds that farmer walk action slightly, plus lots of smashing is enough for the legs for me
Tips on building muscle as a skinny fat??Only calisthenics.
Love the content by the way!
Being skinny fat you probably dont have a lot strength, but relatively high resistance with bodyweight movements due to body fat. That is honestly a great starting point for Calisthenics. You can start very simple with pushups, dips, Pullups, rows, Lunges and Squats and Focus on gaining strength in These movements first. You can progress pretty well just doing these twice a week and continue from a solid Base of strength that youre going to build with the basics
1. Adequate protein and unprocessed food
2. Train smart
3. Do that consistently a LONG time
That's a simplified overview but the truth
@@Kboges what do you mean train smart, any recommendations, example split template??
@@HamzaTrichi-yt1zz Weekly split is less important when compared to weekly volume. 10-20 hard sets (approaching failure) per muscle group per week, mostly with compounds, and performed with excellent form through a full ROM with plenty of rests between sets. I do full body daily, but this isn't necessary.
Love it! Quick question: Are you touching your knee to the ground, or hovering just above it? I feel like a knee cap on concrete would be painful, but finding a consistent spot in the air to stop would also be difficult.
I do a very light tap. I’m already decelerating before the knee contacts so it’s SUPER light. I would not do a hard knee contact, even if you had a pad.
@@Kboges Thanks so much! 🙏
Some say he's still reverse lunging to this day
HAHAHA!