This is an instructional video to correctly demonstrate 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 gluteals, quadriceps & hamstrings mostly although other muscles are working to.
  2. It is a good exercise for knee rehabilitation and can be adapted for sport specific exercises.
  3. Take a long stride forward with your right leg and raise your left heel so that your left foot is on its toes.
  4. Keeping your shoulders back and head level, slowly lower your body by bending your knees and hip, continuing your descent until your left knee is almost in contact with floor.
  5. Make sure that your right knee does not go past the front of your toes and that your body doesn’t lean forwards or backwards throughout.
  6. Reverse the direction by extending the right hip and knee until you return to the start position.
  7. Choose a resistance that is high for strengthening and is low for endurance.
  8. Perform 6- 10 repetitions for each side and repeat for 3-5 sets in total for strength.
  9. For endurance you will need to do 15-25 repetitions for each side and repeat for 3-5 sets.
  10. Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.

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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).