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Round the clock lunges

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate Round the clock 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 is a good exercise for knee rehabilitation as it introduces lateral and rotation loads to the knee.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. The aim of this exercise is to build up depth, speed, volume and weight
  4. Take a long stride forward with your right leg and raise your left heel so that your left foot is on its toes.
  5. Keeping in neutral posture, slowly lower your body by bending your knees and the front legs hip, continuing your descent until your left knee is almost in contact with floor. Make sure that your right knee does not go past your toes. Reverse direction by forcibly extending the right hip and knee until you return to the start position. Now repeat this going around in a clockwise direction landing roughly at 2, then 3, then 4 then 6 o’clock always facing forwards with your chest and pelvis. Now swap legs and repeat the other way around.
  6. For strength you need to perform 2-3 times through the clock to failure and perform 3-5 sets.
  7. For endurance you need to perform 4-6 time though the clock to failure and perform 3-5 sets.
  8. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds if you are doing the exercise for endurance
  9. You should aim to do this routine 2 to 3 times per week.

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