The Multi-directional Lunge

Added:Wed, 10th June 09

Need a great exercise to target the glutes, quadriceps, hamstrings and hip flexors, with the added bonus of improved functional strength and stability? Look no further than the Multi-directional Lunge.

The majority of traditional resistance exercises train the body in one plane of movement, the sagittal (or 'forwards and backwards') plane. Yet humans are designed to function in three dimensions, we can move forward and back, side to side, and we can twist.

For optimum performance in all three planes - sagittal, frontal and transverse - the specificity principle says we must regularly train using exercises that overload the body in all of these planes.

The Multi-directional Lunge is a fantastic example of such an exercise. By stepping out at various angles rather than straight forward as in a conventional lunge, the musculature of the legs, hips and trunk are exposed to a greater challenge to maintain stability.

This will enhance neuromuscular recruitment and promote greater synergy between these muscles.

To perform the exercise:

1

Stand with feet shoulder width apart and imagine you’re standing in the middle of a clock face with 12 o'clock in front of you and 6 o'clock behind you.

2

Alternating legs, take slightly larger than normal steps forwards to 12 o'clock, lowering your body weight under control through your front heel and maintaining good alignment of the upper body.

3

Then push back up to the start position and step out again, this time to 1 o'clock and 11 o'clock.
You may feel a stretch on your adductors and greater tension on your glutes as they engage to stabilise the pelvis. Ensure your hips stay square to the front.

4

Continue lunging to 2 and 10 o'clock, then 3 and 9 o'clock, allowing the front foot to point in whichever direction feels natural. As co-ordination and strength improve, add backwards lunges - stepping back to 4, 5 and 6 o'clock with the right leg (and 8, 7 and 6 with the left) whilst keeping the hips facing forward.

Quick Tip!

The co-ordination required for the Multi-directional Lunge means that very little additional weight is required, especially for a beginner, making it a great exercise to perform anywhere there is space.