Man in park wearing exercise clothes and the Bauerfeind GenuTrain knee brace. Clock lunges: at-home strength exercise

Lunges are a great workout for the quads and glutes. Clock lunges take it up a notch - they work the inner thighs and challenge your balance. They’re a great pick for leg day (especially if you add some weights) and are a good option for strengthening the knee post-injury or surgery. 



  1. Stand upright with your feet spread hip-width apart. Perform this exercise by completing all repetitions on one leg before switching to the opposite leg.
  2. Start with the left leg. Step forward to the 10 o’clock position, then step back to the starting position. Alternately step to 9 o’clock and back, then 8 o’clock and back.
  3. For the right leg, follow this same pattern, stepping to 2 o’clock, 3 o’clock and 4 o’clock positions.

Throughout the exercise, keep the foot of the non-moving leg pointed forward. Perform all movements in a slow, controlled fashion. Relax and repeat as your ability allows.



Lunges are an exercise staple, almost any HIIT workout you do in a gym or online will include a lunge variation, and it's for good reason! They have many benefits, such as:

  • You can do them from anywhere: body-weight exercises can be done in your hotel room, backyard or local park. 
  • Versatility: If you do want to up the ante, you can hold weights or wear a weighted vest/ belt.
  • Muscles: lunges build your 3 glute muscles, which are necessary for walking and running. Additionally, doing lunges requires engaging your lower back muscles as well as your abdominals. 
  • Improve balance: lunges require you to use several muscle groups, mainly one leg to lunge, the other leg to balance, and your core and back to keep you upright. All of these working together will improve both coordination and balance. Clock lunges take this up a notch, as you have to keep balance while moving into and out of the different lunge positions.


Support your clock lunges

The unique features of the GenuTrain P3 knee brace may help to correct problems that can cause knee pain and disability.

  • Compression reduces the rate of muscle fatigue 
  • It activates the muscles supporting the knee
  • It improves your awareness of how your body moves throughout the clock lunge exercise
  • And it helps protect the knee joint from harm 


 If you require assistance selecting the right product for your needs or wearing the brace, call us on 1300 668 466 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.   


Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.


This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

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