THREE POINT LUNGE

This is a motor control, knee, and hip stability exercise. Start by keeping the target leg planted and visualize standing in the middle of a triangle with the apex facing forwards. Bend the front knee as you reach back with the non-target leg to the back and opposite corner of the triangle. Reach as far back as you can without putting any weight into the back leg and then return to standing position. Then proceed to once again bend the front knee, but this time you will be reaching for the same side’s corner of the triangle. Once again do not put any weight into the back leg’s foot. Return to standing position. Lastly, reach forwards with the non-target leg as you bend the planted knee. Gentle tap the floor with the foot and return to standing position.

Muscles Involved:

• Quadriceps

• Gluteus Maximus

• Gluteus Medius

Related Conditions:

• Patellofemoral Pain Syndrome

• Jumper’s Knee

• Runner’s Knee

• ACL / PCL / LCL / MCL Sprain

• Meniscus Tear

• ITB Syndrome

Exercise Database