Are you having a little twinge in your knee every time you perform a forward lunge?
There are many reasons for this.
A forward lunge is a powerful compound exercise to tone and strengthen almost every muscle in the lower body at one go – the hips (gluteals), thighs (quadriceps), back of thighs (hamstrings) and calves.
It also helps increase core strength and involves coordinating the brain and the limbs.
It’s a popular move that is incorporated into many different exercise routines because it works multiple muscle groups.
But no matter how refined your forward lunge technique is, the actual motion where you take a big step forward is a factor for joint discomfort, especially in the knees.
The lunge focuses on a thigh contraction on the forward leg to stabilise the foot and ankle, while still staying upright at the hip and torso.
This loading of the thighs causes a huge amount of strain through the knee cap and other regional structures including the knee ligament.
Countless students have complained to me about knee pain whenever they do the forward lunge.
Upon assessment, I notice that they’re doing it improperly and possibly causing harm to the knee.
A common misalignment is when you don’t step forward far enough (perhaps due to lack of hip mobility or sheer fatigue), which causes the front knee to go past the toes.
Proper form would be to create a 90° angle at the knee, so there is enough space for the knee to “breathe” while the quadricep muscles are firing.
Many people also start the exercise with feet together when the feet should actually be placed hip distance apart for stability.
When you step forward, the foot placement should still be maintained i.e. as wide as the hips – one foot should not be directly in front of the other which throws you off balance.
Both work similar muscles
An easy fix: try the reverse lunge instead, which still works the same muscles but puts less pressure on the knees.
This is ideal for people who have knee concerns, difficulty balancing or less hip mobility.
My suggestion for beginner students is to stand in front of a wall, with feet hip distance apart and one inch away from the wall.
This ensures there is no chance of your knee going past the toes or torso leaning forward.
Then step back with one leg into a reverse lunge, balancing on the balls of your back feet.
Return to starting position and alternate legs.
Because this exercise is performed with less momentum and the front foot stays flat on the floor as a stable base throughout the entire exercise, it’s much easier to control the movement.
If your muscles are weak and the exercise is too hard, don’t step too far back.
It’s perfectly fine to keep the front knee at a larger than 90° angle as this does not put any strain on the knee joint.
When you get stronger, work harder.
Either way, you’re bound to see results if you persist.
Do two sets of 20 repetitions of the reverse lunges three times a week and watch how your lower body shapes up.
I can guarantee you’ll see a difference in a month!
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
Already a subscriber? Log in
Get 20% OFF The Star Digital Access
Cancel anytime. Ad-free. Unlimited access with perks.
