Lateral Lunges

This is an instructional video to correctly demonstrate Lateral Lunges

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 works your Quads and hip adductors.
  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. Set the bar in a squat rack to just under your shoulder height
  5. Get yourself under the bar and rest the bar onto the upper trapezius
  6. Hold the bar either side of you with your hands so that your elbows are flared out. Keep your back straight and your shoulder blades squeezed together.
  7. The width of your feet should be between hip and shoulder width and the toes should be in a relaxed forward position.
  8. Next take a breath in and unrack the bar by straightening your legs
  9. Next carefully walk the bar out forwards
  10. Stand with your feet quite wide apart. Next bend the one knee and slightly move over towards that side
  11. During this keep your other knee straight and the foot in the same spot on the floor.
  12. The depth is taken to just below parallel with the thighs if you are able to. And the bent knee should stay in line with your foot.
  13. The return to the start position and repeat.
  14. Also perform this exercise the other way around
  15. For strengthening you should perform 6-10 reps to fatigue
  16. You should perform 3-5 sets with 3 minutes rests
  17. This session can be done 2-3 times per week
  18. For endurance you should perform 15-25 reps to fatigue
  19. You should perform 3-5 sets with no more than 30 second rests
  20. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

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).