Uploaded August 2022 | Updated September 2026, 2 weeks ago
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In this video, I briefly discuss some of the unique benefits of lunges. First of all, they can be a great introduction to eccentric strength. Eccentric strength is important for a variety of tasks related to athletics and daily living. Moreover, the lunge can be a great introductory exercise to prepare you for things like plyometrics. The lunge also stretches and load the hip flexors, a muscle group that is often neglected in most training programs.
My favorite way to train the lunge is as a finisher after my upper body training. I will typically perform 100 total reps (each leg) either with BW, or with a weight vest, and seek to complete this in 7-10 minutes. This provides an incredible conditioning effect for the lower body, while simultaneously maintaining hip mobility, and lower body musculature. I will do this with nasal breathing only, as a way to increase the challenge.
Hip flexor balance and fall risk-
pubmed.ncbi.nlm.nih.gov/22879450
ncbi.nlm.nih.gov/pmc/articles/PMC7213876
Hip flexor sprint speed- pubmed.ncbi.nlm.nih.gov/16095411
Eccentric strength and COD - pubmed.ncbi.nlm.nih.gov/29594958
Eccentric strength for falls- ncbi.nlm.nih.gov/pmc/articles/PMC3326066
Lunges for Eccentric strength- journals.lww.com/nsca-jscr/fulltext/2009/05000/forward_lunge__a_training_study_of_eccentric.36.aspx
For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
In this video, I briefly discuss some of the unique benefits of lunges. First of all, they can be a great introduction to eccentric strength. Eccentric strength is important for a variety of tasks related to athletics and daily living. Moreover, the lunge can be a great introductory exercise to prepare you for things like plyometrics. The lunge also stretches and load the hip flexors, a muscle group that is often neglected in most training programs.
My favorite way to train the lunge is as a finisher after my upper body training. I will typically perform 100 total reps (each leg) either with BW, or with a weight vest, and seek to complete this in 7-10 minutes. This provides an incredible conditioning effect for the lower body, while simultaneously maintaining hip mobility, and lower body musculature. I will do this with nasal breathing only, as a way to increase the challenge.
Hip flexor balance and fall risk-
pubmed.ncbi.nlm.nih.gov/22879450
ncbi.nlm.nih.gov/pmc/articles/PMC7213876
Hip flexor sprint speed- pubmed.ncbi.nlm.nih.gov/16095411
Eccentric strength and COD - pubmed.ncbi.nlm.nih.gov/29594958
Eccentric strength for falls- ncbi.nlm.nih.gov/pmc/articles/PMC3326066
Lunges for Eccentric strength- journals.lww.com/nsca-jscr/fulltext/2009/05000/forward_lunge__a_training_study_of_eccentric.36.aspx
