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As I'm getting older I'm doing more backwards walking. When we walk backwards we work on our deceleration muscles and posterior chain while strengthening and protecting our knee joint. It also improves stability, posture and balance. Walking backwards has also been shown to have positive effects on people who... complain about knee pain and discomfort. To get started take it slow. Find yourself a field where you have ample space or use a treadmill on the lowest speed. Keep your head and chest upright while reaching back with your big toe for each step, rolling through the foot from toe to heel. Shout out to @kneesovertoesg who popularized walking backwards. He’s a genius when it comes to building strong knees. Give him a follow. In the meantime, give backwards walking a try. Your knees will thank you.show more

Dan Go

1,235,605 subscribers

416,365 次观看 • 3 年前 •via X (Twitter)

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10 条评论

Dan Go 的头像

Dan Go3 年前

If you want legit advice on how to build a lean and high performing body then consider signing up for my newsletter. Every week I send an email on how to create a high performing body that fits your lifestyle. Join 150,000+ subscribers 👇🏽

Karol Nowak 的头像

Karol Nowak3 年前

I tried backwards walking. I did not get younger.

Dan Go 的头像

Dan Go3 年前

Try more than once to get an effect

MacBurn 的头像

MacBurn3 年前

Pulling a sled backwards before every single workout, just might be the best decision I have ever made for my knees! Zero swelling or pain since consistently adding this exercise routine.

Jarrod Deaton 的头像

Jarrod Deaton3 年前

I switched to backward lunges and it's been a massive improvement for my knees pain.

Jon Boyd 的头像

Jon Boyd3 年前

Walking backwards also helps you think differently. Having trouble solving a problem? Walk backwards.

Mike Behr 的头像

Mike Behr3 年前

Yes!!! As a runner, this is easily the best exercise I have found that has helped me deal with knee issues.

Alex Garcia Luna 的头像

Alex Garcia Luna3 年前

Building strong knees one backwards step at a time.

JaneDraws 的头像

JaneDraws3 年前

I heard @kneesovertoesg on Rogan a year ago and implemented the sled and treadmill for about a year. It has made a huge difference in my knee mobility and pain.

Christian Mindset 的头像

Christian Mindset3 年前

just got a Sled Today!

相关视频

Proper big toe mobility is crucial for efficient movement and overall lower limb health. But most people don’t realize the real reason why it commonly becomes limited. When your posture shifts forward, placing your center of gravity over your forefoot, it can restrict the extension of your big toe. This limitation doesn’t just affect your toe; it sets off a chain reaction of compensations throughout your body. Common compensations include: - Rolling off the outside of the foot: To bypass the restricted big toe, the body may shift weight laterally, leading to increased stress on the outer foot and ankle. - Early heel lift during gait: Limited toe extension can cause the heel to lift prematurely, disrupting the natural walking pattern. - Reduced stride length: Inadequate big toe mobility can shorten your stride, affecting overall gait efficiency. - Increased forefoot pressure: Compensatory patterns can lead to excessive pressure on the forefoot, potentially causing discomfort or injury. - Altered hip and knee mechanics: The body may adjust hip and knee movements to compensate, which can lead to joint stress and discomfort.

Proper big toe mobility is crucial for efficient movement and overall lower limb health. But most people don’t realize the real reason why it commonly becomes limited. When your posture shifts forward, placing your center of gravity over your forefoot, it can restrict the extension of your big toe. This limitation doesn’t just affect your toe; it sets off a chain reaction of compensations throughout your body. Common compensations include: - Rolling off the outside of the foot: To bypass the restricted big toe, the body may shift weight laterally, leading to increased stress on the outer foot and ankle. - Early heel lift during gait: Limited toe extension can cause the heel to lift prematurely, disrupting the natural walking pattern. - Reduced stride length: Inadequate big toe mobility can shorten your stride, affecting overall gait efficiency. - Increased forefoot pressure: Compensatory patterns can lead to excessive pressure on the forefoot, potentially causing discomfort or injury. - Altered hip and knee mechanics: The body may adjust hip and knee movements to compensate, which can lead to joint stress and discomfort.

Conor Harris

45,091 次观看 • 1 年前

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,067,610 次观看 • 3 年前

Walking Wrong? Stiff Toe? Ankle Sprain? If you walk with your ankle turning in and notice the outside of your shoes always wearing out faster, then you have imbalance in your feet and your hips giving you faulty walking mechanics. This can lead to chronic ankle sprains and a stiff first toe from staying on the outer half of your foot most of the time during your gait and being unable to use your first toe when you push off. Do 3 sets of 10 reps for both type of lun

Walking Wrong? Stiff Toe? Ankle Sprain? If you walk with your ankle turning in and notice the outside of your shoes always wearing out faster, then you have imbalance in your feet and your hips giving you faulty walking mechanics. This can lead to chronic ankle sprains and a stiff first toe from staying on the outer half of your foot most of the time during your gait and being unable to use your first toe when you push off. Do 3 sets of 10 reps for both type of lun

Posture University

40,345 次观看 • 1 个月前

Walking makes you more creative Daniel Pink says: "The research on walking is unbelievable. There's a famous study where they put people in a chair and they put people on a treadmill, and they do the "alternative uses for an object test." Basically, you give somebody something mundane like a brick and ask: How many different uses can you have for the brick? You can use it as a door stop. You can use it as a step ladder to reach something you can't reach. You can use it as a paper weight. The people who were walking on a treadmill generated like three times as many ideas as the people sitting in a chair. Wow. It's unbelievable. They were just in a treadmill in a laboratory." Daniel Pink

Walking makes you more creative Daniel Pink says: "The research on walking is unbelievable. There's a famous study where they put people in a chair and they put people on a treadmill, and they do the "alternative uses for an object test." Basically, you give somebody something mundane like a brick and ask: How many different uses can you have for the brick? You can use it as a door stop. You can use it as a step ladder to reach something you can't reach. You can use it as a paper weight. The people who were walking on a treadmill generated like three times as many ideas as the people sitting in a chair. Wow. It's unbelievable. They were just in a treadmill in a laboratory." Daniel Pink

How I Write Clips

231,924 次观看 • 7 个月前

This exercise should be mandatory for desk workers: They’re called Ankle Mobs and almost no one is doing them. Sitting can quietly destroy ankle dorsiflexion and inhibits the knee from going past the toe. When an ankle is stiff, it works around it: -Heels lift off the floor when you squat. -Knee caves inward on the way down. -Low back rounds at the bottom. -Arch collapses to steal a few degrees. -Hip works overtime covering for a joint that quit. You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower. Do this 30 second test: Put your toe about four inches from a wall. Drive your knee straight forward toward the wall. Keep your heel flat on the floor the entire time. If the heel lifts before your knee touches, or the knee drifts inward to reach it, that's your answer. Check both sides. Most people are noticeably worse on one. That's what I'm doing in this video. Foot flat on the platform, knee driving as far past the toes as it will go, heel stays down, then let it come back. 6 reps a side. Slow. You're not stretching a muscle. You're asking a joint to move through a range it forgot it had, under a little load, so the nervous system stops guarding it. Do 30 seconds a day on both ankles and you never know, you might change your life.

This exercise should be mandatory for desk workers: They’re called Ankle Mobs and almost no one is doing them. Sitting can quietly destroy ankle dorsiflexion and inhibits the knee from going past the toe. When an ankle is stiff, it works around it: -Heels lift off the floor when you squat. -Knee caves inward on the way down. -Low back rounds at the bottom. -Arch collapses to steal a few degrees. -Hip works overtime covering for a joint that quit. You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower. Do this 30 second test: Put your toe about four inches from a wall. Drive your knee straight forward toward the wall. Keep your heel flat on the floor the entire time. If the heel lifts before your knee touches, or the knee drifts inward to reach it, that's your answer. Check both sides. Most people are noticeably worse on one. That's what I'm doing in this video. Foot flat on the platform, knee driving as far past the toes as it will go, heel stays down, then let it come back. 6 reps a side. Slow. You're not stretching a muscle. You're asking a joint to move through a range it forgot it had, under a little load, so the nervous system stops guarding it. Do 30 seconds a day on both ankles and you never know, you might change your life.

Dan Go

80,216 次观看 • 1 个月前

If you want stronger knees, do this exercise. The other day I was pushing myself a bit too hard in the gym and found my knees aching afterward. So I started doing Tibialis raises and after a few days, the pain magically went away. Tibialis raises strengthen the muscle that runs up the front of your shin, which is responsible for deceleration. When it's strong it protects you by reducing the amount of force going through your knee joints. All you need to do is lean back against a wall and start lifting your toes off the ground. The closer your feet are to the wall the easier it is. The farther away the harder it becomes. Aim for 15-20 reps and follow the video for instructions. If you have bad knees or want stronger ones give this exercise a shot. Your knees will thank you. Ps. Big shoutout to @kneesovertoesg for teaching me these. If you want to strong knees regardless of age go follow him.

If you want stronger knees, do this exercise. The other day I was pushing myself a bit too hard in the gym and found my knees aching afterward. So I started doing Tibialis raises and after a few days, the pain magically went away. Tibialis raises strengthen the muscle that runs up the front of your shin, which is responsible for deceleration. When it's strong it protects you by reducing the amount of force going through your knee joints. All you need to do is lean back against a wall and start lifting your toes off the ground. The closer your feet are to the wall the easier it is. The farther away the harder it becomes. Aim for 15-20 reps and follow the video for instructions. If you have bad knees or want stronger ones give this exercise a shot. Your knees will thank you. Ps. Big shoutout to @kneesovertoesg for teaching me these. If you want to strong knees regardless of age go follow him.

Dan Go

791,429 次观看 • 2 年前

You and your mother are out and about and you find a wallet on the bench and decide to try to get it back to the owner, while trying to figure out where the owner is you also find out why they lost it, in a situation like this would you even bother looking for them ?

You and your mother are out and about and you find a wallet on the bench and decide to try to get it back to the owner, while trying to figure out where the owner is you also find out why they lost it, in a situation like this would you even bother looking for them ?

SonnyBoy🇺🇸

42,966 次观看 • 8 个月前

So it’s worth pointing out for the record that it looks like the whole thing started because of the DHS agents instigating things for no reason. Agents leave the building. As is the usual practice, protesters talk at them while walking backwards. At 0:14 a protester is clearly still walking backwards when the agent lunges forward and shoves them to the ground. After their friends help them back up and other protesters keep talking to the agents, at 0:40 an agent moves his shield to the side and grabs a protester (who doesn’t appear to do anything threatening) and shoves them down. Several other protesters get knocked down and some get tackled by DHS. And then at 0:57 the frog tries to help someone up who got pushed to the ground, and that’s when the DHS agents sprays their air intake hole.

So it’s worth pointing out for the record that it looks like the whole thing started because of the DHS agents instigating things for no reason. Agents leave the building. As is the usual practice, protesters talk at them while walking backwards. At 0:14 a protester is clearly still walking backwards when the agent lunges forward and shoves them to the ground. After their friends help them back up and other protesters keep talking to the agents, at 0:40 an agent moves his shield to the side and grabs a protester (who doesn’t appear to do anything threatening) and shoves them down. Several other protesters get knocked down and some get tackled by DHS. And then at 0:57 the frog tries to help someone up who got pushed to the ground, and that’s when the DHS agents sprays their air intake hole.

Bennett Haselton

60,265 次观看 • 1 年前

I am all for strange things that you can implement into your daily life that have positive health benefits. This is a nice one that tests your balance and proprioception as your head moves through different angles and planes of movement while you are travelling through space. It looks simple, but you will soon feel that walking is not the same as when your head is in place, as it normally is. Another one is to move your eyes in different directions, opposite to where your head is moving, and still maintain a semblance of balance. Start slow and feel your way into this.

I am all for strange things that you can implement into your daily life that have positive health benefits. This is a nice one that tests your balance and proprioception as your head moves through different angles and planes of movement while you are travelling through space. It looks simple, but you will soon feel that walking is not the same as when your head is in place, as it normally is. Another one is to move your eyes in different directions, opposite to where your head is moving, and still maintain a semblance of balance. Start slow and feel your way into this.

⚡️🌞 Sol Brah 🌞🐬

10,868 次观看 • 2 个月前

hello i found the full clip of THIS jikook from the front angle 🤧 what i gather is that jungkook did not hesitate to choose the bottle marked with ‘5’ and he started walking backwards while keeping an eye on jimin’s reaction with a cute cheeky smile on his face then walking away with a big smile when jimin finally caught what he did 😭 and he managed to glance back at him and smiled again for the second time PLS THIS IS SO 😩

hello i found the full clip of THIS jikook from the front angle 🤧 what i gather is that jungkook did not hesitate to choose the bottle marked with ‘5’ and he started walking backwards while keeping an eye on jimin’s reaction with a cute cheeky smile on his face then walking away with a big smile when jimin finally caught what he did 😭 and he managed to glance back at him and smiled again for the second time PLS THIS IS SO 😩

☺️💐 shira.

48,860 次观看 • 2 个月前

Ingraham: Your message to some of our friends on the right who say Trump ran on no regime change and he’s now doing regime change? Bongino: Can you give the man a chance to cook? If it doesn't work out over time, there will be a bunch of papers and talking heads and I'm sure who will rip it apart. Give him a chance. He has surrounded himself with competent people.

Ingraham: Your message to some of our friends on the right who say Trump ran on no regime change and he’s now doing regime change? Bongino: Can you give the man a chance to cook? If it doesn't work out over time, there will be a bunch of papers and talking heads and I'm sure who will rip it apart. Give him a chance. He has surrounded himself with competent people.

Acyn

232,637 次观看 • 7 个月前

John Travolta says he offered Qantas $100K and they gave him a 747 instead "I said I would love for my plane to have a Qantas logo on it. If I gave you $50,000 or $100,000, would you allow me to put your logo on my plane?" "He said, I think you have this backwards John. Shouldn’t we be paying you to put our logo on your plane?" "One month later he came back and said, our opening offer is we’d like to give you a 747"

Yonan

3,034,669 次观看 • 5 个月前

seungkwan's full story about his knee condition.. take away his pain please :( 🍊 my knees gotten a little bad. it became a chronic condition. i have to be careful with running [now]. i once ran for a long time. the next day after that, i went up on a hill and [my knees] felt wobbly wobbly. i think that's when the knee pain really started.. since then, i've been receiving continuous treatment and rehabilitation little by little and it got better. while performing at concert, sometimes it hurts a bit and things like that, but it's not something very serious 🐱 still you have to take care of yourself consistently 🍊 i have to, since inevitably our job requires us to keep dancing 🎀 then isn't it bad when you go up stairs? 🍊 yea even going up, i think [while stepping was] 'this is bad'. so i pause halfway going up 🎀 try not to use stairs much now 🐱 but they say for the knee, going down is worse than going up. so take the elevator when going down instead. and when going up, use your back well and your gluteus medius (hip muscles) properly 🍊 right i do it that way so that fluid doesn't build up in my knees

seungkwan's full story about his knee condition.. take away his pain please :( 🍊 my knees gotten a little bad. it became a chronic condition. i have to be careful with running [now]. i once ran for a long time. the next day after that, i went up on a hill and [my knees] felt wobbly wobbly. i think that's when the knee pain really started.. since then, i've been receiving continuous treatment and rehabilitation little by little and it got better. while performing at concert, sometimes it hurts a bit and things like that, but it's not something very serious 🐱 still you have to take care of yourself consistently 🍊 i have to, since inevitably our job requires us to keep dancing 🎀 then isn't it bad when you go up stairs? 🍊 yea even going up, i think [while stepping was] 'this is bad'. so i pause halfway going up 🎀 try not to use stairs much now 🐱 but they say for the knee, going down is worse than going up. so take the elevator when going down instead. and when going up, use your back well and your gluteus medius (hip muscles) properly 🍊 right i do it that way so that fluid doesn't build up in my knees

🐻

59,877 次观看 • 1 年前

Meet Amble - compete with your friends on steps, build streaks, and make walking more fun. You can also replay your walks with a realistic route view 🗺️ Amble is now on TestFlight. Would love for you to try it out 👀 Also join my group with the code “363395” and let’s see who can get the most steps.

Meet Amble - compete with your friends on steps, build streaks, and make walking more fun. You can also replay your walks with a realistic route view 🗺️ Amble is now on TestFlight. Would love for you to try it out 👀 Also join my group with the code “363395” and let’s see who can get the most steps.

Jay Dwivedi

14,454 次观看 • 1 个月前

Thinking about buying an Insta360 X5 for content (or you already have one)? What if it could also help you earn up to $18/hour just by walking around your city? Here’s how it works: ↳ You take your Insta360 X5 on a normal walk (downtown streets, city centers, indoor spots like malls or stations). ↳ As you move, you record the places you’re walking through. ↳ Then you send the footage through the Over the Reality app, and we turn it into part of a growing 3D map of the world. You explore. We build. You get rewarded up to $18/hour. It’s currently in Beta, and the only way to get access is to apply here:

Thinking about buying an Insta360 X5 for content (or you already have one)? What if it could also help you earn up to $18/hour just by walking around your city? Here’s how it works: ↳ You take your Insta360 X5 on a normal walk (downtown streets, city centers, indoor spots like malls or stations). ↳ As you move, you record the places you’re walking through. ↳ Then you send the footage through the Over the Reality app, and we turn it into part of a growing 3D map of the world. You explore. We build. You get rewarded up to $18/hour. It’s currently in Beta, and the only way to get access is to apply here:

Over the Reality 🌐

212,966 次观看 • 7 个月前

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

Dr Neha Chawla || FreeGym

39,271 次观看 • 2 个月前

What would you do if you saw a 14 foot Aligator with human remains in its mouth on your walk home? A 13 foot, 8 inch long alligator was discovered in a Pinellas County, Florida waterway by a man walking home from a job interview. The gator had human remains in its mouth. When officials tried to pull it from the waterway with a big truck, the gator started pulling the truck backwards. They are still trying to figure out who the human was. The massive gator was put down. Is this not terrifying? (video from FOX 13 Tampa Bay)

What would you do if you saw a 14 foot Aligator with human remains in its mouth on your walk home? A 13 foot, 8 inch long alligator was discovered in a Pinellas County, Florida waterway by a man walking home from a job interview. The gator had human remains in its mouth. When officials tried to pull it from the waterway with a big truck, the gator started pulling the truck backwards. They are still trying to figure out who the human was. The massive gator was put down. Is this not terrifying? (video from FOX 13 Tampa Bay)

Ed Krassenstein

7,739,169 次观看 • 3 年前

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

14,524 次观看 • 1 年前