Clock Lunge

CLOCK LUNGE

This is unilateral strengthening exercise for the lower body. The goal of this exercise is to lunge in the directional pattern of clock indices. Start by lunge forwards with the target leg to complete the “12 o’clock” lunge. Return back to a neutral stance. Then lunge towards a “1 o’clock” direction. Repeat up until the 6 or 7 o’clock positions. Keep the core braced to maintain a neutral spine and track the knee along the middle of your foot.

Structures Involved:

• Quadriceps

  • vastus lateralis

  • vastus intermedius

  • vastus medialis

  • rectus femoris

• Glutes

  • Gluteus Medius

  • Gluteus Maximus

Related Conditions:

• Knee Meniscus Tear

• ACL / PCL / MCL / LCL Tear

• Ankle Sprain (ATFL, TFL, CFL, PTFL sprain)

• Achilles Tendinitis / Tendinopathy

• Tibialis Posterior Tendinitis / Tendinopathy

• Runner’s Knee / Jumper’s Knee

• Patellofemoral Pain Syndrome

Exercise Videos