The short version
- Start with a split squat: feet stay planted, you just go down and up.
- Front knee tracks over the toes; back knee lowers toward the floor.
- Hold a wall or chair for balance. That is not cheating; it is smart.
Lunges train one leg at a time, which builds strength and balance together. They also show you if one side is weaker.
Build up in this order
- Split squat holding a wall or chair.
- Split squat without support.
- Reverse lunge: step back into the split position and return.
- Forward or walking lunge.
Reverse lunges are usually easier on the knees than forward lunges because you control the step.
Step by step
- Stand in a long stride: one foot forward, one back on the ball of the foot, hip-width apart like train tracks.
- Keep your chest tall and hands on hips or a support.
- Lower straight down until your back knee is a few inches above the floor.
- Keep your front knee moving in line with your toes.
- Push through the front foot to rise. Do all reps on one side, then switch.
Common mistakes and fixes
- Feet on a tightrope. Fix: set them hip-width apart.
- Front heel lifting. Fix: lengthen your stride.
- Knee caving in. Fix: slow down and push the knee out over the middle toes.
Do this today
Do 2 sets of 6 split squats per leg holding a chair. Note which side felt harder.
Questions people ask
Are lunges bad for your knees?
Not for most people when form is good. Start with split squats or reverse lunges and short ranges. With knee pain, ask a clinician.
Forward or reverse lunges for beginners?
Reverse lunges are usually easier to control.
How many lunges should I do?
2 to 3 sets of 6 to 10 per leg is a good start.
Sources
- U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 9, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 9, 2026.
- AAOS OrthoInfo. Knee Conditioning Program. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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