Lunges are an effective exercise for the muscles in the lower body, such as the calves, hips, quads, hamstring and the glutes.  Though useful, these exercises should be done extremely carefully because unnecessary pressure on your muscles could harm the limbs. You have to assume a split position. This can be tricky as it can question your balance. This position changes the weight of the body and hence each leg gets adequate attention. There are different variations that you can include in your workout sessions such as lunge deadlifts, low lunges, sliding lunges, split squats, barbell lunge, side lunge and sliding side lunges.

Do’s and Dont’s of Lunges:

1.     Start slowly with the workout and then follow up with increasing the lunge distance. Starting in this gradual manner will help to develop good strength and stance.

2.     Do not bend at the hip because if you let your upper body slump, there will be extensive pressure on the knee.

3.     You can experience strain if there is too much pressure put on the front toes and the front knee is too far over the toes.

4.     Keep most of the weight on front toes. Lower your hips and keep the front foot at level with the back heel elevated.

5.     The position maintained by different people who perform lunges varies because of the comfort range of people.

6.     Instead of beginning with a forward lunge, you should start by doing a reverse lunge as the pressure on the knee would be decreased.

7.     Lunges can cause a problem in balance and therefore it is important to check proper stance in the mirror or consult with a professional. Due to the positioning demands of the workout, the knee kept in the back might be rotated in an improper manner which could cause pain.

8.     The knee at the back should be directed towards the floor at the back of the lunge while maintaining a ninety-degree angle between both of the knees.

9.     Try not to keep the feet too close together.

10. It is also important to not keep too much distance between the two feet as it unsettles the flexibility of the body.

11. It is considered best to start slowly and steadily with the lunges. You can begin with little steps while doing the workout.

12. Those with knee injuries, arthritis or any kind of knee replacements should not do lunges as this could hurt the knees. It could cause pain and injury to the knees.


Lunges can cause knee pain for some people. In the end, it is important to understand what is best for your body. There are various alternate exercises that you can do such as one-legged, squats, deadlifts, side lunges, squats, wall sits, step ups and leg press with bands.