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Long Lunge

  • Stability & Strength
  • Hard
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A long lunge is a great exercise to strengthen the lower limb and improve the active range of motion at the knees, ankles and hips. This video shows how to perform this exercise from a relative beginner to a more advanced progression.

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. Here we will demonstrate a long lunge from a beginner level to an advanced level, which is great from strength and mobility in the lower body
  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 with one leg
  6. If you are new to this then you stride should be shorter
  7. Keep your body facing forwards throughout
  8. 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. However, you need to move your body forwards as you descend.
  9. Keep your torso upright throughout and engage your abdominals to make sure that your pelvis doesn’t tilt making your lower back arch.
  10. Your front legs knee should be in line with the front foot and should pass the toes at the bottom point, while trying to keep your heel on the floor.
  11. Once at the bottom reverse direction to the normal standing position and repeat the other way around
  12. As you get better at the exercise then lengthen the stride length at the start and move your body forwards more to push your knee further over your toes.
  13. When you are ready add weights with dumbbells in your hands and progress over time.
  14. Choose a resistance that is high for strengthening and is low for endurance.
  15. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  16. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  17. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  18. 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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