Procaryote
Hip · Strengthening

Dynamic Lunge in 3 Phases

Dynamic lunge in 3 phases, 3 sets, 8 repetitions per leg, controlled tempo

Illustration of the Dynamic Lunge in 3 Phases exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Tempo: controlled, in 3 phases

Description: Stand upright with feet shoulder-width apart. Take a step forward, bend your knee to enter a lunge position, and then return to the starting position in a controlled manner. Repeat slowly in three phases: lowering, a short hold phase, then rising.

Tips: Keep your back straight and your gaze directed forward. Ensure that your front knee does not go past your toes to protect the joint. Engage your hip muscles for better strengthening.

Progression: Gradually increase the number of repetitions or add a light weight if the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Upright, feet shoulder-width apart
Clinical goal
Hip muscle strengthening
Also known as
controlled lunge, slow lunge, three-phase lunge

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.