HOW TO DO CLOCK LUNGES
- Stand upright with your feet spread hip-width apart. Perform this exercise by completing all repetitions on one leg before switching to the opposite leg.
- Start with the left leg. Step forward to the 10 o’clock position, then step back to the starting position. Alternately step to 9 o’clock and back, then 8 o’clock and back.
- For the right leg, follow this same pattern, stepping to 2 o’clock, 3 o’clock and 4 o’clock positions.
Throughout the exercise, keep the foot of the non-moving leg pointed forward. Perform all movements in a slow, controlled fashion. Relax and repeat as your ability allows.
BENEFITS OF LUNGES
Lunges are an exercise staple, almost any HIIT workout you do in a gym or online will include a lunge variation, and it's for good reason! They have many benefits, such as:
- You can do them from anywhere: body-weight exercises can be done in your hotel room, backyard or local park.
- Versatility: If you do want to up the ante, you can hold weights or wear a weighted vest/ belt.
- Muscles: lunges build your 3 glute muscles, which are necessary for walking and running. Additionally, doing lunges requires engaging your lower back muscles as well as your abdominals.
- Improve balance: lunges require you to use several muscle groups, mainly one leg to lunge, the other leg to balance, and your core and back to keep you upright. All of these working together will improve both coordination and balance. Clock lunges take this up a notch, as you have to keep balance while moving into and out of the different lunge positions.
Support your clock lunges
The unique features of the GenuTrain P3 knee brace may help to correct problems that can cause knee pain and disability.
- Compression reduces the rate of muscle fatigue
- It activates the muscles supporting the knee
- It improves your awareness of how your body moves throughout the clock lunge exercise
- And it helps protect the knee joint from harm
