5 ways of eliminating knee pain during lunges - part 2

Lunges can be an excellent way of training the hips, glutes and thighs. They can also put strain on the knee joint; try different exercises and eliminate knee pain during your workout.

Assisted Lunges - With this move you use no weight and hold onto a wall or chair for balance. This allows you to focus on your form without other distractions.

Smaller Range of Motion - In this move, you only lower down halfway, which may help you keep good form without putting pressure on the knees.

Elevated Front Foot - Placing the front foot on a step or small platform may be another modification to try if regular lunges make your knees ache.

Step by Step: Static Lunges

Stand in a split stance with the right foot forward and the left leg back
The feet should be about 2 to 3 feet apart, depending on your leg length
The split stance will require balance, so hold onto a wall or chair if you feel wobbly
Before you lunge, make sure your torso is straight and that you’re up on the back toe
Bend the knees and lower the body down until the back knee is a few inches from the floor
At the bottom of the movement, the front thigh should be parallel to the floor and the back knee should point toward the floor
Keep the weight evenly distributed between both legs and push back up, keeping the weight in the heel of the front foot
Repeat for all reps before switching sides

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