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Airborne lunge

  • Stability & Strength
  • Hard
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This video demonstrates the correct technique for an Airborne lunge. This is an advanced lunge exercise which combines strength and stability.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is an advanced lunge exercise to strengthen the Glutes, Quads and Hamstrings and has an added stability component
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Stand with your feet hip-distance apart
  5. Take one leg off the floor and bend that knee and start to extend that hip at the same time
  6. Next bend your front legs hip and knee into a lunge position
  7. Keep your torso upright throughout
  8. Your front legs knee should be in line with the front foot and should slightly pass the toes at the bottom point
  9. The difference between this and a reverse lunge is that your back foot never actually touches the floor
  10. Once at the bottom reverse direction to the normal standing position and repeat the other way around
  11. When you are ready add weights with dumbbells in your hands and progress over time.
  12. Choose a resistance that is high for strengthening and is low for endurance.
  13. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  14. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  15. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  16. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).