Unilaterally loaded lunges

This is an instructional video to correctly demonstrate Unilaterally loaded 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 Core, Quads and Glutes
  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. Take hold of a weight plate or dumbbell in one hand
  5. Stand with your feet hip width apart
  6. Now take a long stride forwards with the opposite foot to the weighted side
  7. Plant that foot flat and bend the knee to move your foot over that foot so that it slightly passed the toes.
  8. The opposite knee should be dropping down to the floor
  9. Throughout the aim is to stay stable and vertical in your body.
  10. Once you hit the bottom of the movement then forcefully reverse direction and bring that foot back to the position at the start.
  11. Perform your full set this way and once completed then also perform this exercise the other way around
  12. For strengthening you should perform 6-10 reps to fatigue
  13. You should perform 3-5 sets with 3 minutes rests
  14. This session can be done 2-3 times per week
  15. For endurance you should perform 15-25 reps to fatigue
  16. You should perform 3-5 sets with no more than 30 second rests
  17. 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).