Unilaterally loaded lunges

Stability & Strength

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

This exercise works your Core, Quads and Glutes
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Take hold of a weight plate or dumbbell in one hand
Stand with your feet hip width apart
Now take a long stride forwards with the opposite foot to the weighted side
Plant that foot flat and bend the knee to move your foot over that foot so that it slightly passed the toes.
The opposite knee should be dropping down to the floor
Throughout the aim is to stay stable and vertical in your body.
Once you hit the bottom of the movement then forcefully reverse direction and bring that foot back to the position at the start.
Perform your full set this way and once completed then also perform this exercise the other way around
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

Related Exercises

For Hip & Knee & Lower Back

Eccentric Reverse Nordic curl

Eccentric Reverse Nordic curl

Swiss ball side flexions

Swiss ball side flexions

Loaded Butterfly

Loaded Butterfly

Wall Squats to squats progressions

Wall Squats to squats progressions

Thomas test hip flexor strengthening

Thomas test hip flexor strengthening

Services

General

Exercises

Website Managed and Hosted by