When I first started training for a living, almost 30 years ago, I had access to very little leg equipment with which to train my clients. Out of necessity, I had my clients perform countless numbers of lunge variations, and they quickly became the exercise that everyone loved to hate. In fact, I became somewhat of a student of the exercise and used its variations to train clients to climb/hike some of the highest mountains in the world. Forward lunges, backward lunges, lateral lunges, walking lunges, lunges with weights to the sides, lunges with weights overhead, etc., the list goes on and on.

I am often asked, “Aren’t lunges bad for your knees?” My answer is, “If your knees are healthy and the lunges are performed properly, they are a great exercise.” The problem most people have with lunges is that they do not give enough thought to proper technique. A common mistake is to take a step that is too short and then continue in a forward motion by bending the front knee first. This actually places the majority of body weight and stress on the front knee and patellar tendon, leading to pain and discomfort. To avoid this, take a step that is slightly longer than you would when walking. Then stop and bend the back knee slightly sooner than the front. This keeps the majority of your body weight on your front heel and puts the stress of the movement into the muscles of your thigh, which is where it should be. As you bend your knees, keep your torso upright by looking straight ahead. Last, bend both knees to approximately a 90-degree angle. This will give you a full range of motion but shouldn’t bother your knee joint.

Whether you are lunging forward, backward, or to the side, it is very important to not exceed right angles. By this I mean do not bend your knees more than 90 degrees at the midpoint of any lunge. Failure to adhere to this rule will result in an irritation of your patellar tendons and soreness in your knees.

Forward Lunge

Start with your feet together, your toes pointed straight ahead and your back upright. Take an exaggerated step forward and stop, then bend your back knee until it nearly touches the ground. Your front knee will bend immediately after your back knee and should not extend beyond your toes. Remember to look forward and to perform slowly and in a controlled fashion. Push off the front foot, step back into your starting position, and then alternate feet or repeat with the same foot.
Back Lunge

Begin as you would for a forward lunge with your feet together, your toes pointed straight ahead and your back upright. Looking straight ahead, step back slightly farther than you would for a normal stride. Your front foot should remain flat, and your back foot will be on its toes. Again, like the forward lunge, bend your back knee first to keep your body upright and drop your knee as close as you can to the floor without touching. Both of your knees should be at right angles. Bring the back leg forward to the starting position, then step back with the opposite leg or repeat with the same side. Continue until your set is complete.

Side Lunge

Very few exercises prepare you to move laterally, yet life and most major sports often require moving side-to-side. To help prepare all that a trail will throw at you, a side lunge is a great addition to your training. This can be performed over a step, a low bench, or flat on the floor. Begin in the same starting position you would use for a front or back lunge. Step wide, lifting one leg straight out to the side slightly farther than a normal stride. The knee of the leg you used to step should bend no farther than 90 degrees. Step back to the center starting position and step with the opposite side or repeat with the same side. The transition from side to side should be a smooth, gliding motion. As your technique improves, pick up your speed.

For added resistance, you can use either one or two kettlebells or dumbbells. They can be cleaned to a rack position on your chest and shoulders, at your sides, overhead, or a single weight can be held on your chest.

So, to answer the question, “Are lunges bad for your knees?” you must first ask yourself, “Are my knees healthy enough for exercise?” Then ask, “Am I looking for a kick-butt leg exercise that will tone and condition my thighs, that requires no exercise equipment and will help me tackle any trail?” If you answered yes to all of those exercises, then lunges are certainly for you.