3 Way Lunge as a Warmup

One of the exercises that we use for lower body development is the 3 Way Lunge. Also known as the clock lunge, this is great for loading in preparing for change of direction movements. The movements are Right leg: 12 o'clock, 3 o'clock, 5 o'clock and Left leg: 12 o'clock, 9 o'clock, 7 o'clock. This is a great exercise before a lower body lift like squats or before any change of direction drills in practice. It works in all 3 planes and activates and stretches the back, hips, knees, and ankles.