Stand with your feet shoulder width apart. Imagine yourself in the middle of a clock facing the 12, the 6 directly behind you.
Lunge forward with the right foot to the 12 oâ€™clock position, then back to center. Lunge again to the 1 oâ€™clock position, still facing forward. Lunge again to the 2 oâ€™clock position, all the while keeping your left foot planted and toes facing forward
For the lunge at the 3oâ€™clock position, step sideways into a sumo squat type position. Come back to the center before stepping back out to the 4 oâ€™clock position, opening your hips a bit wider and turning your right toe out a bit. Exaggerate this for the 5 oâ€™clock position with your hips slightly wider and your toe turned out a bit more.
Lastly, step out and squat in the 6 oâ€™clock position, spreading your hips as wide as you can to try and point your left knee and toe at the 12 and your right knee and toe at the 6.
Come back to the center to complete one repetition. Continue with your right leg again for another repetition or switch to your left leg and repeat the same motion, this time to the left side of the clock, from 12 to 6.
This dynamic lunge incorporates various leg and hip positions to not only tone and strengthen the legs, hips, and butt but also build stability through out the ankle, knee and hip joint. This is an amazing functional exercise that should be a part of most sport specific training programs including skiing, snowboarding, soccer, basketball, football, lacrosse, rugby, and many more. The motions of this lunge are effective at building strong and stable knees and ankles but also improve hip stability, control, and range of motion.