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.


Start (Quadriceps, hamstrings)	Anterior — Forward movement right	Anterior — Forward movement left


Start (Quadriceps, inner thigh)	Anterior Lateral — Forward Diagonal movement right	Anterior Lateral — Forward Diagonal movement left


Start (Inner thigh, lateral hip)	Lateral — Sideways movement right	Lateral — Sideways movement left


Start (Inner thigh, quadriceps and calf)	Posterior Lateral — Backward Diagonal movement right	Posterior Lateral — Backward Diagonal movement left


Start (Calf and quadriceps)	Posterior — Backward movement right	Posterior — Backward movement left


Start (Hips, outer thigh and hamstrings)	Anterior Medial — Forward Crossover movement right	Anterior Medial — Forward Crossover movement left


Start (Inner and outer thigh)	Lateral Rotation — Side Rotation movement right	Lateral Rotation — Side Rotation movement left