{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "3D Lunge",
      "kind": "common"
    },
    {
      "text": "Clock Lunge",
      "kind": "common"
    },
    {
      "text": "Dumbbell Clock Lunge",
      "kind": "common"
    },
    {
      "text": "Around-the-World Lunge",
      "kind": "common"
    },
    {
      "text": "Multi-Directional Lunge",
      "kind": "common"
    },
    {
      "text": "Multiplanar Lunge",
      "kind": "common"
    },
    {
      "text": "Dumbbell 3D Lunge",
      "kind": "common"
    },
    {
      "text": "3D lunge warmup",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "adductors",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "abduction",
          "adduction",
          "internal-rotation",
          "external-rotation"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "subtalar",
        "actions": [
          "inversion",
          "eversion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "mobility",
      "conditioning"
    ],
    "movement_patterns": [
      "lunge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "frontal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1115"
  },
  "id": "oec:dumbbell-multi-planar-lunge",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart, holding a light dumbbell in each hand at your sides with a neutral grip.",
      "Brace your core, draw your shoulders slightly back, and fix your gaze straight ahead."
    ],
    "steps": [
      "Step forward into a front lunge, lowering until your back knee hovers just off the floor, then push forcefully back to the starting position.",
      "Step directly out to the side into a lateral lunge, sitting your hips back over the working heel while keeping the trailing leg straight, then drive back to center.",
      "Step backward at a diagonal angle into a reverse lunge, descend with control, and push back to the starting stance.",
      "Continue cycling through the target directional sequence, then repeat the pattern on the opposite leg."
    ],
    "breathing": "Inhale as you step out and lower into each lunge; exhale forcefully as you push through your foot to return to standing.",
    "cues": [
      "Chest stays tall",
      "Push the floor away",
      "Knee tracks over toes"
    ],
    "common_faults": [
      {
        "fault": "Allowing the lead knee to cave inward during lateral or diagonal lunges.",
        "correction": "Actively press the knee outward so it tracks in line with your second and third toes."
      },
      {
        "fault": "Rounding the lower back or collapsing the torso forward when lunging.",
        "correction": "Maintain an upright torso by bracing your abdominals and keeping your chest lifted."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure a wide, clear perimeter of floor space in all directions before beginning.",
        "Use light loads to prioritize balance and multi-planar joint control over heavy resistance."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Multi-Planar Lunge",
  "previous_ids": [
    "oec:3d-lunge-warmup"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: 3D lunge warmup",
        "url": "https://wger.de/en/exercise/1115/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "philip"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:dumbbell-lunge"
    },
    {
      "type": "progression-of",
      "target": "oec:dumbbell-lateral-lunge"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic lower-body exercise that moves through sagittal, frontal, and transverse planes by lunging in multiple directions with dumbbells held at the sides."
}