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Angled front lunge

  • Stability & Strength
  • Intermediate
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This video demonstrates the correct technique for an Angled front lunge, which is an alternative lunge with some slight lateral component.

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 alternative lunge exercise to strengthen the Glutes, Quads and Hamstrings and has hip adductor 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 a stride forwards and slightly out wider with your front foot
  6. Keep your body facing forwards throughout
  7. Next bend your front legs hip and knee into a lunge position and at the same time pivot on you back foot’s toes and take the back knee down towards the floor
  8. Keep your torso upright throughout
  9. Your front legs knee should be in line with the front foot and should slightly pass the toes at the bottom point
  10. The difference between this and normal lunge is that your back leg is in slight hip abduction so this will place more load and stretch on the back legs hip adductors
  11. Once at the bottom reverse direction to the normal standing position and repeat the other way around
  12. When you are ready add weights with dumbbells in your hands and progress over time.
  13. Choose a resistance that is high for strengthening and is low for endurance.
  14. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  15. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  16. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  17. 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).