lunges - technique tip

Many people struggle with lunges, often it’s relating to knee complaints. If your knees cause you unavoidable pain while performing the lunge, you’re best to swap the exercise out altogether. Some knee pain can present due to lack of strength or incorrect form. See how you go by following our tips:

Start with feet together, hands wherever comfortable and stomach/core engaged (focus on bringing bellybutton to spine). We favour stepping backwards into the lunge, rather than forwards. This can help prevent knee pain as it encourages you to shift your weight backwards rather than forward and subsequently stressing the knee joint. Step back long enough so that again, you’re not putting too much weight on the front knee. When at the bottom of the lunge, the front leg should be parallel to the ground. The front knee tracks in line with the middle toe (but the front knee doesn’t go in front of the toes), and the back knee drops to just off the ground. Keep your step back at about hip width apart; don’t try to step back in line with your front grounded foot. At all times, focus on pushing through your front planted heel when stepping back and forward.

Regress: hold onto something. Focus on control first, then depth. Using a couch or table to assist with your balance, ensuring your form, is a good place to start.

Progress: add a jump. Focus on pushing off through the front planted foot and using arms and core for support.