Starting Position: Stand with your feet together and your arms raised in front to shoulder height; elbows straight. Pull your shoulders down and back toward your hips. Engage your abdominal/core muscles ("brace") to stabilize your spine.
From the starting position, imagine that you are standing on a clock facing 12 o'clock. With your right foot, step across your body (both feet remain pointed forward) to the 3 o'clock position. Once the right foot is firmly placed on the floor, begin to bend at the hips. Push the hips backwards as you shift your weight over your right foot. Continue shifting your weight until your shinbone is straight up and down and your right knee is aligned directly over the second toe of your right foot. Your left knee is bent and the left heel is off the ground.
As you lunge, rotate your arms and torso in the opposite direction of the lunge movement. This increases the load on your glute muscle group. Firmly push off with your front leg, activating both your thighs and butt muscles to return to your upright, starting position.
This series of multi-directional (multi-planar) lunges are intended to activate your glutes, which protect your knee during walking, running and jumping-type activities. As many of us have weak glutes, this exercise can be performed as part of your pre-exercise warm-up. Given the moderate degree of complexity of the three movements, we recommend learning this exercise first without your arms and only progress to the arm drivers as you feel comfortable. It is suggested you first learn how to perform single leg-stands on the ground and forward lunges before performing these glute activation lunges.