Boo-yeah boo-yeah
Hi folks, i'm Bob Schrupp physical therapist,
Brad Heineck, physical therapist
Together we are the most famous physical therapists on the internet
In our opinion of course, Bob
Today we're gonna talk about lunges for beginners
You can get dramatic leg strength growth in weeks
if you are going to participate in these lunges, right and we're gonna progress to the advanced so
You know stick around and we'll get everybody into it
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It's the we just said it's the hippie thing right the hippie thing now
Some of these viewers may not even have heard that word. I suppose they may not have, new-age thing. How about that new-age?
Bob let's get with the program. Alright. Okay, so lunges great exercise for the quadriceps
you're getting some hamstring some hip, you know, maybe a little bit of core as we do some of these and
Not to mention balance
You know, this is a balanced activity and it depends on your level
So we may be talking to people 20 years old 15 years old, you know up to people 65, 70 years old
That want to do lunges we're gonna help you out with that
Yeah, and it's kind of a difficult exercise to do especially as you get older
So that's where we mentioned the booyah stick. This is a stick that actually breaks out in two parts
I got the one that doesn't break out. I got the solid one You're gonna use it together ninety-five percent of time, but if you want to, you know store it easily
It'll do that and twist in and twist out so interference lock
So let's get started. Okay
so as a matter of fact
I'm going to use two sticks to start with because if you haven't done these before
You're going to want something to hold on to you could use some furniture the back of an armrest a cupboard on one side
We're going to use these and Bob, you can point out the white stick maybe for the proper body mechanics
So we take the stress off of your knee in particular
So I'm going to come forward now if you're starting you're not gonna lunge out really deep
Just start with a small
Comfortable step forward and then, the key to this Brad is that you don't go too far forward, you're dipping down instead of going forward
A good point and watch the knee
Well, here's the mechanics that we want to avoid
If your knee starts going past the vertical plumb line above your toe like it is there
That's too far when it gets to this point, then it's time to go down. Yeah and back up
Okay, and you want to have your little egg thing here Brad?
Okay, so the other thing Brad why don't you do it again
He's keeping his back straight here. There you go. As he dips down and
Now the other thing the nice thing about having
These are not just for balance, but if you're new at this
They'll assist you to get up and down. It's amazing
What a little bit here makes a big difference versus this, much harder much harder. Okay, so
again, this is the way I'm gonna recommend to start the lunges
find that comfortable distance for you when you're starting and
remember that so the knee doesn't go above or past the toes and
you're going to go down now we can get the ball
okay and what I tell my patients at work is imagine there's an egg
Right below your knee and you're just gonna know that ball represents the egg
We're just gonna go down and tell you touch it. Now, I say egg cuz I don't want you to go hard
It's just a little touch
So you're not gonna break the egg, right, you know,
I've had people go down a little too quick without that and you hit your kneecap on a hard floor
It's not very fun. It hurts. So take your time. You're gonna go down and then up
Again, keeping good posture which he is doing, and the knee's not going past the front of the foot
Here's all the things you're keeping in mind. There you go
but again working a lot of things here working a lot of functional muscles and
Working your posture and working your core. I'm gonna go to one here
If you're just gonna go to one and your right leg is out. I'll hold it here for a second Bob
Thank you. The right leg is out. You're probably gonna keep it in the left hand of your balance
It's gonna be a little more stable to the wider base. Okay, so I would say you work up to ten
You know, you may start at five whatever it is you're comfortable with, we'll get rid of the the ball for now
but you're gonna want to make sure you do the other leg and
Up and down, but let my kneecap just touch there
Listen to what I say, preach what you say
Okay, so ten on that side, then you can get more dynamic
I'll go to one for now Bob. I feel comfortable with this. You can go out to here and then back
Lunge out and then back you'll get your heart rate up doing these if you do ten on that side
I'm gonna pretend I did ten so you don't get overly bored and I think I just went too far with my knee there we go and then
If you get bored with that we did ten on each side. You can alternate right leg forward
back leg forward and
There you go.
So the next thing is
When your balance is good, you know, you could hold the stick like this
That can help a little bit if you want to make it more difficult
Bring the stick above your head. Now you're getting tough
Yeah that works more
It works their balance more and that really forces your posture, keeps you upright with everything aligned. You better believe it
Stretches out your chest a little bit. Yeah, my heart rate's going up already
So you're gonna shoot for sets of 10 on each leg if you're alternated you go for 20
That'll be 10 on a leg. You can go higher if you'd like
If you want to make it even more advanced all this is like it was too easy
I want to go to the next level, if you're a higher end athlete and you're like, okay, this is too easy. Let's yeah
Always want to challenge yourself
Which we like to see. Yeah. Oh no problem. As long as you're taking it at your own pace
You take a chair Bob. You want to hold on to the chair?
This chair does slide on the floor, you want to have something solid
And I'm gonna do it with my right leg forward and then back, again good posture
I'm gonna start out with a stick on this. There we go. And
Up and down just so that toe's working, posture
Now this when you go without the stick, you can see my ankle, yeah you're wiggling there
Yeah, we're working more balance yet. And on this obviously the knee is much higher
We're not gonna worry about our knee hitting the floor any distance there
We don't want the thigh to go past the horizontal and that's not a problem
The chair actually prevents that it all falls into place
10 on each leg and you're gonna feel a nice work out
The balance is there. I actually want to start doing these in the next couple months because
You've got a competition coming up
I got a bike race a mountain bike race in a couple of months and I want to beat my friend
I've never been able to beat him. So this is the year Brad
I hope he doesn't watch this because he's gonna start doing these
If he sees me in and it's not good and wipes out your advantage, right. Yeah, we want the element of surprise so very good lunging
Start from the beginning work your way up and you're really going to work those strengths and get those quads built up
Very functional Wow. I'm tired Bob. Alright, thanks everybody for watching