Videos
Instructions
- Stand upright with feet hip-width apart.
- Step forward into a lunge at 12 o'clock position.
- Return to starting position.
- Step diagonally to 2 o'clock into a lunge and return.
- Continue stepping out to each 'hour' around the clock with controlled lunges.
- Complete the sequence on one leg then switch sides.
Technical Tips
- Keep your torso upright throughout.
- Do not let your front knee pass your toes.
- Engage your core for stability.
- Push through the heel when returning to start position.
Breathing Tips
- Inhale as you step into the lunge.
- Exhale as you push back to starting position.
Medical restrictions
- Knee injuries
- Hip injuries
- Balance disorders
What muscles do clock lunges work?
Clock lunges primarily work the quadriceps and glutes while also engaging the adductors, hamstrings, calves, and abs for stability during multidirectional movements.
How many reps of clock lunges should I do?
For balanced lower body training, aim for 1-3 sets of 10-12 reps per leg, ensuring controlled form and complete range of motion across all directions.
Is the clock lunge good for improving balance?
Yes, the clock lunge is excellent for improving balance as it challenges your stabilising muscles and coordination by lunging in multiple directions.
Can I do clock lunges with weights?
Yes, you can perform clock lunges holding a barbell on your back to increase resistance and develop greater lower body strength, ensuring proper technique to avoid injury.
What is the difference between a clock lunge and a normal lunge?
Unlike normal lunges performed in a single direction, the clock lunge involves lunging in multiple directions around the body, enhancing functional mobility and balance.
The Clock Lunge is a dynamic lower body exercise that enhances strength, balance, and coordination. It involves performing lunges in multiple directions, mimicking the face of a clock, to challenge stability and engage different muscle fibers in the legs and glutes. This movement is ideal for athletes and individuals looking to improve functional mobility and joint health. By incorporating forward, diagonal, side, and reverse lunges in one set, it effectively develops lower body strength while enhancing proprioception and spatial awareness. The Clock Lunge is commonly used in functional training and sports performance programs to prepare the body for multi-directional movements encountered in daily activities and athletic environments. Regular practice can help improve agility, reduce injury risk by strengthening stabilising muscles, and develop symmetrical lower body strength, making it a practical addition to any intermediate fitness routine seeking dynamic variation and enhanced coordination benefits.