Cardio Training

Add clock lunges to your exercise routine to better sculpt your butt, hips, upper legs and lower legs and help them look better in 3-D space!


Many of you do forward lunges, reverse lunges and walking lunges. These exercises work your lower body in one plane of motion (sagittal). I don't see enough people doing side lunges and transverse lunges.

You will need adequate core strength to keep your body upright during the lunges.

When you do the lunges, don't let your front knee go past your toes and don't let your back knee touch the ground on the descent. Also, don't let the front thigh go past parallel to the ground.

To work your hamstrings more, lunge out further with the front leg. A shorter lunge will work the quadriceps more. Most people need more hamstring strength to prevent knee injuries.

If you will do clock lunges, you are covered in all 3 planes of motion, your legs will look better and they will be more balanced.

Do clock lunges this way (bodyweight, medicine ball or with dumbbells):

Lunge with your right leg at 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Lunge with your left leg at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for your left leg. Maintain upright posture throughout.

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