One Incredible Exercise For Stronger Legs (for 50+)
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- Опубликовано: 18 ноя 2024
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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals one great exercise that can be used to build stronger legs in people over fifty.
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.u...
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*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.u...
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I’m a 64 year old female and I do 50 reps per leg five times a week. And the progress is as fast as it is amazing. Give it a go, people out there!😊
Thank u for your input !!
Awesome, young lady 👌👊👏👏👏
@@adriancarr1443 Thank You, Your Kindness! 🙏
Impressive, keep up the good work.
I'm 65 and recently retired. Gonna try this
I do reverse and forward daily for decades. It was not easy when started and some days body conditions are not stable for these movements. But after awhile I am used to it and became easy that I needed to add elastic bands and practicing walking lunges (200 counts a few times a week). Am 70, doing everything that beneficial for my aging body. I stopped playing tennis and those rough sports to prevent injuries as I am a bit on the underweight side so I switched to swimming. The lunges exercises effectively improve my lap swimming and help me to enjoy my one hour daily swimming. I don't experience any back pain, hip pain and no insomnia so far and until now enjoy my days exercising and trolling in nature with hiking and walking.
I would suggest beginners to hold on to a chair, wall or counter, when starting lunges. It won't take long before you're getting strong and independent from holding to something. That's a wonderful daily habit you should not miss. Recommend to perform at least 2 sets of 12 and slowly gradually longer. I do separately through the day whenever I remember, in front TV, while working at office or in home. I even do it while traveling in hotel rooms.
Thank you for the video to educate the good things to our community. 👍+Subscribe 💕
Thank you for your detailed comment - I'm glad you enjoyed the video, have a great day!
Thank you for these useful.vedios. its very helpful. My appreciation and gratitude.
👍👍 👋
Thanks for that.
I benifted a lot of ur explanation and ur experience in doing this exercise .ism 75and will start doing ur brand. Thank u.
I'm a 60 y/o runner (10+ miles) and a personal trainer. I learned the hard way about forward lunges... I don't do them or teach them anymore, but I love back lunges!
Why?
@@gilbertocastillocamacho9445they can really wreck havoc on your knees. Reverse lunges are much safer.
Many thanks Will. This exercise was just what I was looking for. I'm 67 and I've noticed that the balance and strength in my legs was declining. This is working for me, and i felt the burn immediately. As suggested elsewhere in the comments, I'd recommend holding on to something initially. I use the sink in the bathroom. Its a great exercise! 👍
Barefoot shoes allows more balance. Can't go back to conventional shoes anymore!
Me too 😊
Bonjour Will from Toronto Canada, I have never subscribed to any channel on RUclips. However, after seeing your videos, I instantly appreciated your expert knowledge as a PT. Your introductions always start with a clear explanation of the science based reason for many different types of pain, followed by a demonstration of specific exercises to help correct the issue. You seem genuine and caring, thank you for all the great advice so far looking forward to seeing more..😊
Thank you so much for you generous feedback - I am so glad my videos and their structure works well for you, it's always great to know that the format is received well. Have the best day!
56 year-old here with long-standing knee problems from sport. I tried lunges which, as you said, burn around the patella so I stopped doing them. Just tried the reverse lunge and it works! No more knee pain! So, thanks for that. I’ve added the exercise to my workout and subscribed to your channel. Looking forward to watching more of your videos!
I'm so pleased to hear this was able to relieve the pain you were experiencing! Thank you for subscribing, I really appreciate it. I hope my videos are able to offer more helpful tips going forward :)
66 here and former competitive triathlete/runner but both my knees are now torn up to the point about all I can do is walk and some very limited uphill semi sprints. I am so sad that I can also no longer do squats nor lunges. I'll give these a shot tomorrow. With my fingers cross, thanx for the tip.
Did it work for you?
Hope it worked
I’m 79 & just saw your video. The reverse lunges really are a challenge to start esp. with balance, but after a bit a good wkout was gained.
Are you still doing them?
Can always use support from a dowel rod or even a chair or kitchen counter or something?
I would recommend beginners or seniors reverse a lawn chair in front and place hands on top for stability. Also in the kitchen place hands on counter to perform.
I am 73 and went back to the gym after 20 years ,lost 10 kg doing weight training and intermittent fasting but I don’t have enough muscle in my legs so this is a great exercise for me ,the problem is I can’t keep my balance yet so I have hold to a chair ,soon is New year’s holiday in Japan and the gym is off for a week so I will challenge myself,thank you so much and Happy Holidays 🙏🤗
😊
It is remarkable for your age that you are able to do it. Keep lunge'ing. 👍
@@BrownByTasteProudByChoice thank you 🙏
Brilliant. Simple but effective exercises that I can do. (I'm 74)
00:38 reverse lunge
01:43 start with ...
Thanks mr Will. You explain clearly, demonstrate at right pace.
Hi ...I'm 64 and been so into Surfing for over 50yrs...Still riding short Hi Performance Surfboards.. Thanks so much for your exercises!!!
You're welcome!
Thank you Will! So grateful for your focus on us more mature folk❤ This exercise was harder than it looked but it will now feature in my daily activities & furthermore it requires no specialist kit - brilliant!😊
Thank you for your comment! Have a great day
Thank you. This is a great exercise for me. I am just finishing breast cancer treatment and have lost much of my muscle tone, esp. in the legs.
I wish nothing but the best for you. Take care. 😀
Amother great exercise! I agree it's so much easier on the knees with reverse lunge. Thank you, Will.
I'm so glad my video has helped - I wish you all the best in your recovery, have a great day!
I hope you make a full recovery physically and mentally. I can sympathise as my wife also had breast cancer in 2020🙏
Best wishes Jacqueline 🙂👍
Will, you are a star. I’ve been doing forward lunges for quite some time but never tried the reverse. Luckily I don’t get any problems with my knees but now that you’ve pointed out the advantages of reverse lunges I’m going to concentrate on those. Thanks so much.
Great to hear my video was helpful - have a great day!
Great video. The key to this exercise is keeping your weight on the heel of your front foot. Very little, if any, weight should be on the back foot. The back foot should be used to help stabilize, but not bear any weight. For an extra challenge on balancing, hold your arms up high over your head, parallel, with palms facing each other about a foot apart. This works more of your core muscles.
Great advice 😀
This seems like a great exercise. I tried it and the nearest my knee got to the ground was about nine inches!! 😂
I’m extremely stiff and was never good at balance.
I love your videos….so good at explanations. Thank you!
I'm so glad you enjoy my videos, I really appreciate the feedback! Have a great day
Stretching is as important as exercising, start off doing light stretching for 10 minutes a day.
From one Donovan to another, good on yer and keep it up 😊
I beginning an exercise program after a stroke. I am 64 and highly motivated. I’ll give these reverse lunge a try tomorrow. Thanks for the tips. 🇨🇦💝
I am a 58 yr. old after a stroke. I am starting my routine today. ALL the best health to you!❤
Yes, it makes perfect sense. You demonstrated it seamlessly, inspiring many of us out there to perform this one exercise at our own level of comfort. Thanks 🙏
I have been doing reverse walking for similar reasons. Easier on knees plus many other benefits. Basically, you start out like you are doing reverse lunge.
Thank you very much, I will do that instead of forward lounge because I do have knee problem .😊
as a 30 year old athlete, i completely agree. reverse Lunges are so good on the knees
That is so true,I suffer terrible pains in my knees when I do forward lunge
Brilliant, I’ve been doing forward lunges and they were hard work.
I'm 65 yo male.... I do this exercise regularly..... it's great for balance and functional leg strength.....I used to have some knee pain walking down stairs but since incorporating this exercise my knees have felt so much better.....as my knees and back have never been the best I cannot run so my aerobic work consists of a circuit of Burpees, squats and lunges..... it's a fantastic low impact workout that gets the heart pumping....
Very many thanks indeed Will! I’ve tried hard to strengthen my legs, but my knees have suffered so much as a result, especially at the upper part when climbing up the stairs.
Try using a smallrubber Ball... Football size
Lie on your back, knees bent, and squeeze the Ball firmly... hold for 10 secs
10 reps. Increase reps & secs as you improve. Then,still lying on back knees bent, Ball between thighs raise 1 knee & straighten leg. Repeat other side. This exercise has hugely improved my thigh strength... I am 83 but determined not to become frail
Ball between thighs
@@maureenobrien9661 So very many thanks for these great exercises Maureen, I really do appreciate you reaching out to me. I’ll really give them a good try and let you know the result. I’m 73, and like you, neither do I want to become frail. Very many thanks for your great help!
I noticed that as I got older the forward lunges started to aggravate my knees. I did reverse lunges today. 😊
Thank you for this. I've had serious knee injuries from a skiing accident in my late 20s. Started working out in my 60s and mostly recovered, but my knees hurt after leg press and forward lunges. Reverse lunge is much easier on my knees and still effective.
I have been watching a number of your videos and following your instructions. This video for stronger legs is very helpful to me and I definitely shall practise accordingly. Thank you 👍🙏
You're very welcome, I'm glad the video is helpful for you
Thanks so much. Currently in a sling recovering from rotator cuff surgery. Of course, my usual squat and dead lift routine is on hold, and my legs are getting weaker despite lots of walking. Regular lunges have caused pre-patellar tendinitis in the past. This reverse lunge is great. Just finished doing a few sets and I can feel it really works without the knee irritation.
You're welcome!
Couldn't agree more, I have always found forward lunges very uncomfortable, and reliant on momentum. Backward lunges need a lot of balance, and your knees never go over your toes. Score!
He is right I experienced pain on my knee when I do the forward lunges!
Your exercises are amazingly helpful as always. I have osteoarthritis. Kindly make a video for knee exercises so that we are able to walk more comfortably. Thanks
Thanks for a brief, simple, and clear verbal as well as video instruction! 👍
You're very welcome!
It was well before I turned 50 when I learned that forward lunges were bad for my knees. Reverse lunges take more care and practice to do correctly, but my knees are a lot happier. For me the big challenge is keeping my torso as erect as possible through the motion, so I don't lean forward. I find that leaning forward is hard on my knees and back, and puts emphasis almost solely on my quads.
This seems like an excellent exercise, which I shall be doing in future. I may be turning 70 in January, and have 2 hip replacements, but I still like my backside to look firm in a pair of jeans 😂
Thank you, gonna do this.
You're welcome
Great instruction. Thanks a million. Subscribed.
Indeed you are an expert. Thank you for the lucid explanation. God bless you.
Ive never seen such an exercise. Thank you Will. I will try this right of way.
I hope it proves helpful!
I want great at forward lunges they definitely caused some knee ache but the reverse lunges are much better thanks for posting 👍
Another winning video - Thank you Will Harlow!
You're more than welcome!
Thanks, yes, it's less stress on the knees. Appreciate it.
You're welcome
Thank you, Will! It's a wonderful exercise. I went through knee surgery 10 years ago and the forward lunge always caused some pain on my knee. Not the reverse lunge, though. I've been doing it since I first watched your video and so far it has been great. I feel no pain whatsoever and I even started to slowly add some weight. Cheers!
I'm 63 and have found lunges are tough on the old knees, so I am going to try these!
Thank you for your advice.
I really need something like this of low intensity to prep up the legs.
I hope my video proves beneficial!
This is brilliant modification of forward lounge and suits elders needs thanks.
Many thanks. To focus on one exercise, carefully selected, presented like this, is premium and something to share with anyone on two feet.
Thank you so much, I'm pleased my video was so helpful!
I have been following your videos recently to improve my quods, glutes, knee and hip stability.
I have been in stitches (laughing) doing this I have the balance going down on the reverse lunge but getting back up need considerable practice, as ever thank you.🙂
You're very welcome!
Great! And I love yr lil glottal stop too!
Good exercise. Knee will still load if the step back isn't far enough. I like balanced step-downs, starting with a low block and working up to block that provides a 90-degree bend in the knee.
i have been struggling with fwd lunges after multiple knee and hip surgeries. Thanks for the demonstration of the reverse lumge Will. you have a new subscriber.
Thank you for sharing your valuable, helpful video.
It's my pleasure!
Awsome I need this !!!! THANK YOU!!!!
You're welcome!
I love reverse lunges. I got out of the habit of doing them, and it showed. Glad to be back doing them, although I have a long way to go. Excellent video! And I fully agree about forward lunges. With age, they've become much less comfortable than the reverse lunge. When I do attempt forward lunges, they're more comfortable if I'm doing forward walking lunges: slowly, one leg, then the other, controlled, and keeping the momentum initially forward but not heavily weighted and then changing the motion to a static lunge moving up and down, if that makes sense. So, I take the step without much weight being beared yet, and then the motion changes to down and up on my bent leg. And then I do the same with the other leg as I travel down my hallway. I rarely ever attempt the straight forward lunge anymore. Throwing the momentum forward and suddenly having to stop it and reverse while weight bearing is no fun anymore. Reverse lunges are great though. Whenever I haven't done them in a while I keep mine very shallow. I keep my feet closer together. As I grow stronger I can step further away from my front foot. The most difficult thing for me this last time around has been strengthening and increasing the flexibility of my back foot--something very much taken for granted by many young people. Injuries to the feet and toes, bunion surgery, etc.. can make that simple movement of stepping back onto the toes of one foot really really difficult, and it can take away one's balance very quickly. I have to spend a solid 8 minutes or so stretching my arches and my toes before I can attempt reverse lunges. (This is after I've spent another 10 minutes or so stretching my gastroc and soleus muscles and making sure my ankles are mobile.) Lol. The challenges of aging! But once I do, all is well.
Thank - you very much young guy ! Your vids help countless pensioners like myself. I recommend this channel to everyone.
Your good work is appreciated 👍🇨🇦
That is fantastic to hear, I'm so pleased they've been helpful, and thank you for sharing my work with others!
This exercise is fantastic at building the leg muscles and core stability. I’m in recovery from chronic pain in my right SI joint due to a strain of the ligaments surrounding the joint and hypermobility. This is the main glute builder exercise that my physio had recommended. Start off slowly and eventually build up to 5 sets of 20 reps per leg and keeping good form. That is quite a lot and if you can do that amount per leg then your legs will be in great condition. Only thing I’ve found is that your legs will often be sore for days afterwards due to Doms, so only really able to do once a week.
What are ‘Doms’, please?
Re: your SI issue … Has anyone mentioned to you to try the following? (CHECK w/ YOUR PT PERSON F I R S T, BUT THIS IS MY GO-TO MANEUVER when my SI aggravates.). Lay down on a flat c o m f o r t a b l e surface, be it a bed or a flat couch. Floors are too hard for me. Cross your legs AT THE ANKLES. To the count of 5, press down with the top leg, while trying to raise the bottom leg. Release. Pause briefly. Switch legs, and repeat the process to the count of 5. Release. Pause briefly. Repeat each side for a total of 3 times on each side. When my lower back area becomes aggravating, I will do this sometimes 2Xs a day, and I’m usually good after going through these for 2 or 3 days. I’ll add here that I’ve been blessed with literally NO back issues throughout my life U N T I L a fall that slammed me onto concrete, broke my left hip and, apparently, jarred my pelvis sufficiently to allow this kind of discomfort to creep up on me from time to time. Best wishes for much less pain in future, Paddy!
@@nancycy9039delayed onset muscle soreness
Thank you for the great idea and interesting information. I would have never known about the Reverse Lunges but I will definitely be trying it!! I’m 78 and need something like this very nice presentation and and useful explanation
Happened to come across this video and just wanted to thank you for it. It is just what I was looking for. Up until a few years ago I was a workout fanatic, going to the gym multiple times a week and doing intensive heavy weight exercises including squats and deadlifts. But age - and most recently pickleball - have taken their toll including meniscus repair surgery on both knees. My days of doing squats and deadlifts are over. But this exercise IMHO is equally effective and far safer. So THANK YOU!
Now if you don't mind, I'd like to make a suggestion/request for a future video or two: something targeted to older pickleball players that would help us avoid joint injuries. The sobering reality is that while this fastest-growing sport here the U.S. has opened up a great outlet for accessible and enjoyable recreation for people of all ages and physical condition, it has also resulted in an explosion of serious musculo-skeletal injuries, particularly for those over the age of fifty. My orthopedic surgeon has joked that pickleball is probably the single biggest factor that has helped him and his colleagues grow their practices! So I'm taking the liberty to make a request on behalf of all of us senior pickleball enthusiasts to say that anything that might help us to reduce the likelihood of injuries would be most welcome! In fact, I'll go out on a limb and predict that such a video will likely grow your subscriber base (grin)!
I'm so pleased my video has offered a safer alternative to keep you safe whilst exercising. Thank you for your request as well, I have made a note of it to contribute to my future videos! Wishing you all the best :)
I’m 57 I started this and incorporated it into my road bike routine, I am a lottt!!! Stronger now in my legs from reverse lounges
Thank you very much. I hope that This will lessen my knee pains and enable me to bend my knees better without severe pains I'm experiencing now. 😊👌🏾🙌🏾💪🏾 🇿🇦🇿🇦🇿🇦
Thank you for your comment have a great day!
Will, I discovered you recently, and I’ve become a huge fan - and a deeply appreciative one. I need you in my life right now. Your videos are incredibly helpful, even if I can’t do all that you suggest. Thank you a million times over!
Thank you so much for your comment - I'm so glad I can be of help!
Thank you very much!
You're welcome
Many thanks, Im 60+ any find you vids so, so helpful. I'm treating myself to your book for xmas. Again many thanks.
Thank you so much for your support!
I had glut stiffness due Bulgarian split squat exercise, this reverse lunge is so much better!! Thanx
I used to do this every sunday when i was younger, at church, its called geneflecting!!!
Excellent excercise indeed and over period of time the legs and balance does definetly improve
I need this advice! As I have got back issues and my chiro told me to do lunges. Thanks so much! Will do the reverse rather than forward from now on! 🙏🙏
Great this is great , I’m 52 and need to strengthen my legs and to be truthful I never look forward to front lunges because my knees have stared to hurt. But I will definitely try this I am excited to see the results. Thanks for sharing
I hope you find the exercises beneficial :)
Brilliant ,need stronger legs for the mountains ,Thank you
You're welcome
Got your book, will start reading this evening, love this exercise, looking forward to working on my leg strength, much need after too many years in a trade which promotes upper body strength but hardly any leg work, my legs always feel weak. Thanks. 👍
Excellent video
Thank you!
thank you, found you at the right time❤
That's great to hear!
It seems like good for me because I had ankle surgery. Thanks so much for this.
I am going to use this for my Silver Sneakers Classes. My students do think that reverse lunges are hard. Thank you!
Very timely message. I just incorporated walking lunges at the end of my daily walk a few weeks back. I'm up to about 75 yards straight. My legs actually get a really great pump, it helps with my flexibility, balance and coordination. I can feel my sweatpants getting tighter in the legs. I wish I would have started doing this in my teens.
I'm pleased my video came at the right time, it sounds like you're experiencing some great benefits from the efforts you're making, so keep up the great work!
I've done that very exercise regularly for a couple of months. Glad to know I chose the right one.
Keep up the great work :)
Look forward to trying this as I have weak knees and crepitus as they crackle when I get up or sit down.
I am 71 yrs old. Please give exercise for knees.
Thanks ❤
I'm 58! Super exercise!! I like it!Thank you so much!❤
So pleased you like it - all the best!
I'm 70 (5'4", 135 lbs) and do 145-165 lb squats (w/SSB), 165-185 lb DL's (w/hex trap bar), 155-175 lb RDL's (with Oly bar), reverse lunges off an 8" bench w/30 and 25 lb dmbls, BSS w/30 and 25 lb dmbls, and extensions and curls with my Bulletproof Fitness Isolator. Retired in '21 after over 40 years in the gym business, so I guess lifting for that many years gave me a decent base to continue! Age should not be a limiting factor on exercise, taking into account each individuals fitness and health issues/limitations.
Thank-you Sir Will. Greatly appreciate All you do, as well as well as the demonstrations...
It's my pleasure to help!
Thanks 👍👍
You're welcome
I've always hated forward lunges, even long before I turned 50, because of the stress they create on my knees. Thanks for providing a good alternative!
So pleased my video was able to offer a more practical alternative!
Put a furniture slider or piece of cardboard or paper under the back foot on reverse lunges. Move your feet on parallel tracks, not in arcs, and your balance will be better.
Thank you
Done a few while watching, can feel the effects
Can only get better with more reps. ❤
Bless you 🙏
You're more than welcome!
Thanks Will I am going to star doing the reverse lunges. I have been doing the forward one and my left knee had a challenge.
mate best way to do lunges .. i was really afraid of doing lunges but reverse is best without adding pressure on knee cap in forward lunges.. i am 41 now and find it very good exercise.
I have a lower back injury. This is how I get down to pick things up without destroying what I have left of my back.
Great advice . I feel old at 70 + but hanging in.
Thank you. All is very perfect and interesting. For me first of all, details about knees.
Thank you, Mr. Will, thank you.
You are very welcome
Thank you.
THANKS.
This was so helpful I needed it thank you for sharing!
Thanks for sharing with us 😊
Love this channel ❤
Thank you for your comment!