By Paul Chek, HHP, NMT
Founder, C.H.E.K. Institute

The Multi-Directional Lunge (MDL) exercise is very beneficial for any worker or athlete. And, because performing the MDL requires activation of all the muscles surrounding the hip joints, it's excellent for improving their general strength and stability.

The MDL trains the nervous system to move in many movement patterns, which translate directly to many work and sports situations. Good postural alignment, balance and coordination -- all biomotor abilities that are either undeveloped or poorly developed on machines in the traditional gym setting -- are also trained when you perform it.

Many sports, such as rugby, tennis and martial arts, require high-speed, high-force lunges, while others, like golf, require a fair bit of walking, a series of mini-lunges. For anyone who wants a firm butt and thighs or to improve their athletic ability, the MDL is unbeatable. For the aerobics instructor or gym instructor teaching circuit training, including the MDL is a fantastic way to add an athletic component to the program. (A warning: Always perform this exercise before using any machines.)

Getting Started

To execute the MDL, begin by placing a wooden dowel rod or bar across your back, gripping the bar as close to your body as is comfortable. Take a deep, diaphragmatic breath (full belly then full chest) and draw your belly button inward toward your spine. This will activate the transversus abdominis muscle, a key stabilizer of the spine. Be sure to use your abdominals this way with all lunges.

Holding an upright posture, step forward into the lunge with your right leg (Figure 1, located at end of article). If your step length is correct, your shin will be vertical. Allow your body to descend into the lunge as deeply as possible, or until the trailing knee is just off the floor. Purposefully release the air through pursed lips as you return to the start position by either a single- or double-step method. Do not let the air just escape unrestricted.

Phase Two

In the second phase of the exercise, lunge forward at a 45-degree angle (Figure 2). (While performing this lunge, it is very important to keep your head and eyes forward, shoulders and pelvis square to the front and allow the trailing leg to pivot naturally as you drop into the lunge.)

A common mistake students make is to turn their whole body 45 degrees and lunge, which is no different than a front lunge. As you lunge, always allow the body to pivot naturally on the back foot and keep the heel relatively vertical.

Do not allow the back heel to drop inward or the foot to stay planted on the ground. This will place unwanted stress and torque on the knee joint. The knee and ankle joints are hinge joints and should not be unnecessarily torqued during training exercises. Return to the start position by either a single- or double-step method.

Phase Three

The next phase of the exercise is the lateral lunge. This pattern is often challenging, as are the backward lunges, which is all the more reason to master them.

First, step laterally into the lunge (Figure 3), keeping your feet pointing forward or just slightly turned out. Keep your torso upright and your head and eyes positioned so you are looking across the horizon. Drop only as far into the lunge as you can with perfect form.

The Final Phase

The fourth and final phase of the exercise is the backward 45° lunge (Figure 4). The lateral lunge pattern is often challenging, as are the backward lunges, which is all the more reason to master them.

First, you'll want to look backward to get an idea of which direction you are stepping toward. This is helpful since many people will avoid the 45° pattern because it is foreign to them and requires the brain to orchestrate a new movement. The breathing, transversus abdominis activation and knee and ankle action are all performed in the same way as the forward lunge, except you are stepping backward.

The backward-center lunge is the final step in the exercise. It is performed in exactly the same way as the front lunge, with the same procedure, but, instead, you'll step backward (Figure 5). If you find some of these lunges challenging, that's very good. This means your nervous system is learning from the experience. If you want to get something from an exercise, you have to challenge your body!

Here's some ways you can incorporate the MDL into your weekly workouts:

• Begin your leg workouts with this lunge and perform this exercise every three to four days.

• Build up from one to three lunges in each position in a set and build up to three sets with a 1-minute rest period.

• Increase the difficulty of the exercise by varying the tempo and/or adding a little weight after the first four weeks of training.

For more information about the multidirectional lunge and how to incorporate it in your workouts, check out these products:

• Equal, But Not the Same!: Considerations for Training Females (Video/Correspondence Course)
• The Golf Biomechanic's Manual (Book)
• How to Eat, Move and Be Healthy! (Book)

Figure 1

Figure 2

Figure 3

Figure 4

Figure 5

Paul Chek, Holistic Health Practitioner and certified Neuromuscular Therapist, is the founder of the C.H.E.K Institute in Vista, Calif. He is also sought-after consultant to sports organizations, his services have benefited numerous professional sports teams, athletes and individuals seeking optimal health worldwide.

Paul has produced more than 60 videos, 17 correspondence courses and is the author of several books, audio programs and articles. For more information on Paul's popular "You Are What You Eat" audio/workbook program, or for any of his other health/exercise courses, videos and books, call 800/552-8789, 800/552-8789 (New Zealand or Australia), 44 (0)1273-856-860 (Great Britain) or visit online at the CHEK Institute Web site. Please feel free to request a catalog of CHEK Institute products.

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