How to Lunge Physiotherapist Video for Pelvic Floor Safe Lunge

Hww to Lunge video‘How to Lunge’ online video teaches you step by step the correct technique and variations for safe effective lunge exercises.

 Please scroll down to view ‘How to Lunge’ video

Read on below for more information about safe lunging with:

  • Correct starting position for safe lunging;
  • Correct technique for how to lunge safely;
  • Tips for pelvic floor safe lunges;
  • How to add variation and progress lunges;
  • Muscle groups worked with a lunge;
  • Common mistakes to avoid when learning how to lunge; and
  • When to be extra cautious with lunging.

‘How to Lunge’ Overview

How to lunge video teaches the following information:

  • How to make your lunges pelvic floor safe
  • How to get the most out of your lunges for hip, thigh and buttock tone and strengthening
  • How to protect and avoid physical injury when lunging
  • Optimise hip bone density with effective lunging
  • How many lunges you need to do for improved strength and tone
  • How often to lunge for strength and tone
  • How to add variety and progress your lunge exercises

Potential Benefits of Lunges

Lunges are an excellent leg, buttock and hip strength exercise.

Safe lunge exercises can assist women with:

  • Weight loss and long-term weight management
  • Leg strength and tone
  • Buttock strength and tone
  • Core muscle stability
  • Balance
  • Hip bone density.

For a complete while body pelvic floor safe exercise strength workout,  refer to Inside Out Strength home exercise DVD with Pelvic Floor Physiotherapist Michelle Kenway.

Video duration: 7 minutes

Note to ensure the smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the ‘pause’ button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.

Starting Position for Safe Lunge

  1. Long stride stance
  2. Feet facing forward
  3. Feet no winder than hip width apart
  4. Rest weight evenly between front foot and the ball of the back foot
  5. Lift chest
  6. Keep torso upright.

Technique for How to Lunge

  1. Activate pelvic floor muscles prior to lunging and maintain throughout
  2. Look straight ahead
  3. Lower back knee down towards the ground
  4. Front knee stays behind front toes and never moves over the front foot
  5. Body stays upright while lifting and lowering the body
  6. Front knee angles towards the outside of the front foot with the lunge
  7. Push through the heel of the front foot to raise the body back to upright
  8. Breathe out pushing the body back to starting position.

Tips for Pelvic Floor Safe Lunges

  1. Feet no wider than hip width apart
  2. Activate pelvic floor muscles before and during lunge
  3. Keep weight lifted manageable and preferably on hips rather than shoulders
  4. Never strain when lunging
  5. Keep trunk upright throughout
  6. Breath out with the effort of pushing body back up into standing

How to Vary and Progress Lunges

  • Reaching forward lunge with  forward reach of arms to shoulder height with lunge
  • Fit ball lunge with a fit ball (Swiss ball) placed in the curve of the low back
  • Weighted dumbbell lunge with weights on hips
  • Stepping lunge stepping forward into the lunge and returning to standing legs together
  • Small step traveling lunge stepping forward with the lunge
  • Long step traveling lunge progressing forward with each successive lunge

Muscle Groups Exercised with Lunges

  • Front of thighs (quadriceps)
  • Back of things (hamstrings)
  • Buttocks (gluteals)
  • Calf muscles (gastrocs)
  • Hip stabilising muscles (gluteus medius, gluteus minimus)

Tips for Working Leg Muscles Lunging

  1. The longer the lunge, the more the back of thighs (hamstrings) work
  2. The shorter the lunge, the more the front of thighs (quadriceps) work
  3. Pushing back to standing through the front heel increases the muscle activity in the front thigh and buttock

Mistakes to Avoid when Lunging

  • Stride stance not long enough
  • Front knee moving over front toes when lunging
  • Torso leaning forward with lunge
  • Looking at the feet during the lunge
  • Front knee rolling inward during lunge
  • Lunging deeply in the presence of knee pain
  • Breath holding whilst lunging

When to Avoid Lunges

  • With sacroliliac (SIJ) and/or pubic symphysis pain and dysfunction
  • During pregnancy especially during the second trimester and beyond when the pelvic joints are increasingly unstable
  • Immediately following childbirth

When to be Extra Cautious with Lunges

  • With pelvic floor dysfunction including pelvic prolapse and after pelvic floor surgery
  • With pelvic pain or pelvic instability
  • With a history of pelvic instability
  • In the presence of knee or hip pain
  • With poor balance.

Squatting can provide a great alternative leg and buttock strength exercise for women who are unable to lunge owing to discomfort or injury.

Inside Out Book and DVD Saver PackABOUT THE AUTHOR, Michelle Kenway

Michelle Kenway is a Pelvic Floor Physiotherapist and author of Inside Out – the Essential Women’s Guide to Pelvic Support. The Inside Out exercise DVD and book show women how to strengthen the pelvic floor and exercise effectively with pelvic floor safe exercises.


  1. Evelyn Walter says:

    Thank you Michelle – this video was excellent and I do look forward to future vdeos that will instruct us on the proper way to do safe strength exercises!

  2. Thanks, Michelle…bad knee & “looking forward” to prolapse surgery next month, I’ll pass on lunges for now!
    Hope to find a video or two on regaining strength & exercise program to suit.
    Enjoy your beautiful weather and boys!

    • Hi Maggie

      Great idea to pass on the lunges just now. They can be a fast track to sore knees if you are susceptible and not worth it just prior to surgery. Best of luck with your prolapse surgery Maggie.


  3. Hello
    I have just purchased and finished reading your book. Thankyou. I am 30 years old and have small rectocele and cystocele after birth 12 months ago in addition to back pain and am desperate to resume exercise. 
    One question that I do have in regards to physical activity and prolapse is around the lifting of my 1 year old. All safe lifting guidelines encourage you to have feet shoulder width apart and squat using legs etc. Is this ok for prolapse, or will it protect your back but not your pelvic floor? When lifting should you try only to engage your pelvic floor and T.A muscles and not the remaining abdominal muscles or strongly brace all abdominal muscles and pelvic floor? 
    Any advice on this topic is greatly appreciated. 
    Thankyou in advance.

    • Hi lauren

      You are absolutely correct about this standard technique protecting your back and not your pelvic floor I am inclined to agree with you. Yes we need to recognise the importance of safe lifting principles for the back so keep your child as close as possible and maintain the inward curve in your low back as you lift.

      For added pelvic floor protection when lifting your baby:
      1. Adopt lunge as opposed to squat position
      2. Try not to lift from the ground wherever possible (lifting from a lower height increases pressure on the pelvic floor)
      3. Breathe out as you lift
      4. Activate pelvic floor muscles before and during lift (not so much the abdominals), strongle bracing abdominals increases downward pressure on the pelvic floor so focus on the brace of your pelvic floor muscles
      5. Recruit assistance wherever you can to help you

      Hope this helps Lauren

    Dear Michelle,
    I am 40 years of age and due to years of straining my muscles, no exercise, low protein diet and heavy lifting I developed a prolapsed bladder and Grade 2 L5 Spondylolisthesis, which was diagnosed in July this year.
    I have been on complete bed rest for 3 months, then one month of short walks within my home and this month I have started climbing the stairs at home.  I no longer have continuous back pain, however, I get shooting pain when I cough, sneeze, raise my legs while lying down or turn too fast while lying down.  I try to keep my lower back straight at all times and bend only at my knees.
    I have been reading all your mails and watching all your relevant videos, which have taught me how to correctly do pelvic floor exercises.  For the past 3 months I have been doing my pelvic floor exercises while lying down on my side and the prolapse has significantly reduced. It can only be felt as a small bulge the size of a walnut at the cervical end of my vagina, whereas previously it would descend down all the way to my vaginal opening.
    I recently read your mail and watched your demonstration video about lunges and have been trying the half lunges for a few days, making sure I contract my pelvic floor muscles and keep my back straight without straining while I go down.  I am able to do this without pain in my back.
    Thank you so much for all your invaluable advice.  Your mails and videos are very informative, easy to understand, learn and practice.  Most importantly while I have been on complete bed rest you have been a tremendous support system for me and have enabled me to help myself, exercise my pelvic floor muscles and reduce my bladder prolapse.
    Since I have started moving around the home I am concerned about straining either my pelvic floor or back muscles.
    Could you please advise me on which exercises I could now start to strengthen my pelvic floor and accessory muscles of my lower spine, so that neither is strained.
    Thank you.

    • Prolapse and spinal rehabilitation (spondylolisthesis) exercises

      Dear Helen

      Thank you so much for your lovely feedback. I am so glad that my information has been of some assistance with your recovery to date. I can’t imagine bed rest for 3 months, this must have been very difficult to endure.

      With respect to your specific recovery unfortunately I am legally unable to reply however I can provide some general information for you with respect to general back and pelvic floor rehab. for these conditions.

      First of all with respect to pelvic floor prolapse anfd exercises to suport while moving around, fortunately effective pelvic floor /kegel exercises thicken the pelvic floor muscles and narrow the space between the pelvic floor muscles through which a prolapse can fall. The usual progression is from lying down exercises, to upright sitting and standing pelvic exercises so that the pelvic floor muscles become strong enough to function well in upright against the greater downward forces of gravity.

      Good body strength is also important for prolapse protection as well as for spinal protection long-term. This means that with everyday activities less pressure will be placed upon the pelvic floor and the spine if the whole body is strong. This is where appropriate whole body strength training comes into play.

      For those women who read this article and who are unfamiliar with Spondylolisthesis, this condition involves a ‘slip’ or movement of one of the spinal vertebra in relation to the next vertebra down. This condition is graded from 1-4 grade according to amount of movement or slip of the vertebra relative to the next vertebra down the spine. Grade 2 classification means that 50% of the slipped vertebra remains in contact with the vertebra below. It usually means that movements involving extension of the spine (backward bending), and even lying flat on the back in bed can be most painful. A spondylolisthesis reduces the stability of the spine so part of appropriate exercise management usually involves core stability exercises.

      Core stability exercises for back rehabilitation usually involves a combination of pelvic floor/kegel exercises, deep abdominal muscle exercises and spinal stability exercises. Every individual is different and has different levels of muscle function so that back rehab. exercises are usually prescribed and progressed by a treating physiotherapist. Very basic deep abdominal core exercises are demonstrated in this video Specific spinal stability exercises are most important for long-term rehab and management and should be prescribed by a treating physiotherapist.

      I do hope this information gives you a starting point.
      Best wishes

      • Thank you so much for your advice.  I'll have a look at the core stabilising exercises and my GP is referring me to a physiotherapist.
        Best wishes,