.:PT-Connections.com:. Functional Exercise #10 Multidirectional Lunges

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Exercise #10 Multidirectional Lunges Submitted by: Chad Clark, MSPT, CSCS	Email this article Printer friendly page

Multidirectional Lunges:

Start: Stand in a comfortable position with knees slightly bent.

Movement: Step and lunge.

Finish: Return to starting position after each lunge.

Description: Each lunge direction is designed to condition & strengthen the muscles of each leg (calf, hamstrings, quadriceps, hip, thigh muscles). The advantage of lunges is to train the ankle, knee, hip & pelvic joints in a multi-directional way.

Perform: 8-12 reps in each direction with each leg. This is equivalent to 128-192 repetitions for both legs and 64-96 reps each leg.

The following Lunge exercises are detailed further:

10-1. Anterior — Forward (Quadriceps, hamstrings)
10-2. Anterior Lateral — Forward Diagonal (Quadriceps, inner thigh)
10-3. Lateral — Sideways (Inner thigh, lateral hip)
10-4. Posterior Lateral — Backward Diagonal (Inner thigh, quadriceps and calf)
10-5. Posterior — Backward (Calf and quadriceps)
10-6. Anterior Medial — Forward Crossover (Hips, outer thigh and hamstrings)
10-7. Lateral Rotation — Side Rotation (Inner and outer thigh)
10-8. Posterior Lateral Rotation — Backward Rotation (Inner and outer thigh)

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