Fitness Expert’s Tip of the Month – November

November- The Clock Lunge

One of the most comprehensive leg exercises is called the clock lunge. Not only will you strengthen your quadriceps, but also your glutes, hamstrings and calves will become stronger as well. And with proper form your core and back must work synergistically to keep your body tall and with consistent movement, your heart rate will increase. This is the perfect exercise to work posture, core control, balance, agility & stability as well as using all of the muscles in the lower half of your body.

Start by following the sequence below 2 times and then take a break for 30 seconds to 1 minute depending on your fitness level. Work your way up to be able to repeat this sequence a total of 10 times before moving along to another leg exercise.

For people looking to enhance their interval workout, you can easily add this segment between other cardiovascular exercises like walking or jumping rope. This is also a great movement to alternate with upper body weight work for those looking to balance out their daily routine.


1) Start by imagining a clock on the ground. You will be stepping forward to 12:00, out on each side to 3:00, and 9:00, angled back to 5:00 and 7:00 and straight back to 6:00.

2) Begin with your right leg and step far enough forward to 12:00 so that your front foot is flat and your front knee bends directly over your ankle and not your toes. Your back knee should also be bending towards the floor so that your heel is elevated and your toes are digging into the earth. Your posture should be tall, with your shoulders reaching to the side walls and your tail bone pointing directly down to the earth. Return to center with the front leg. And repeat with the left leg.

3) Step out to 3:00 with a very wide stance. Both feet should be facing forward, body again is tall and both knees are bent directly over your ankles. Your pelvis should be in direct alignment with your head with your tail bone pointing down to the earth. (Do not let your body bend forward or lean back.). Return to center and repeat by stepping out to 9:00 with the left leg.

4) Step back to 5:00 with your right leg. Your body is still completely vertical but your leg is slightly angled behind you. Again it is important to make sure your knees are aligned and your stance is wide enough apart for a more stable base of support. Return to center and repeat to 7:00 with your left leg.

5) Lastly step straight back to 6:00 with your right leg and again be aware of your posture. Your torso should be completely vertical, your front knee should be bent over your ankle and your back foot should have your heel lifted and toes down. Return to center and repeat with your left leg.

For questions or additional fitness tips please contact Amy at
~ Amy Lademann, Fitness Expert, Campus Calm

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