Train without pain and see faster results with ATHLEAN-X
Knee pain is one of the most common side effects when doing lunges. In fact, leg workouts are compromised most often by discomfort in the knees when doing the very leg exercises that are supposed to be helping in the first place. In this video, I show you how to correct one of the most common sources of knee joint pain in your leg workout, the forward lunge.
The forward lunge is particularly harsh on the knee for a variety of reasons. First, with the foot beginning the exercise in an open chain position, there is less stability provided at the knee joint itself. An open chain leg exercise is one in which the working foot is not in contact with the ground or a similar stabile surface. As you can see in the initial phase of the lunge, your foot is in the air. Combine this with the fact that the knee is in a partially flexed position and you realize that there are increased eccentric loads being placed on both the quads and the tendons of the knee.
When your foot finally makes contact with the ground, the ground reaction forces are directed up through the leg and borne by the already eccentrically stretched knee. For someone that is suffering from patellofemoral knee pain, this can feel like a sharp knife being driven into the knee joint.
The next thing you want to consider is that the direction of the lunge, being forward, is placing a natural vector of the force anteriorly. This acts to drive more load into the anterior structures of the kneecap and puts additional strain on the patellar tendon and patella underneath.
In a reverse lunge however, the knee on the working leg is supported from the very beginning of the exercise. With the foot placed in a closed chain position, you don’t have to worry about the shock factor that occurs when the foot strikes the ground as in the anterior lunge. The force is actually directed more vertical and back which helps to load the hip and the quad better, making this an even better exercise for helping to build bigger quads.
Finally, with the hip slightly more flexed than in an anterior lunge, you help to put the rectus femoris on slack which eases some of the strain being borne across the patellar tendon in the knee. This helps to alleviate some of the knee pain commonly found when doing the regular lunge.
As you can see, you don’t have to stop lunging all together if you get knee pain when doing lunges. You just have to alter the direction in which you’re lunging. It’s these kinds of modifications that make the difference between training and just working out. If you want to start training, and training like an athlete then head to and get the physical therapist created ATHLEAN-X Training System.
For more videos on how to fix knee pain with squatting and also what causes patellar tendonitis, be sure to subscribe to our channel here on youtube at
50 comments
Had knee surgery 4 months ago and cant do regular lunges. Reverse lunges I can. Thank you.
So, the forward and reverse lunges are the same thing?, but forward lunges is the bad method to do it, and the reverse is the only and correct method to do it?
Thank you!
might have a mega tight thigh. go to your stairs 'at the bottom of course' bend you leg and rest your shin on the stairs and lean back. JESUS you will feel a stretch in that front thigh.
But what if the pain in not in the front knee but in the back knee?
I love your videos!
I always have toe pain in my back video when lunging and would love to see a video on how to target that issue.
Great Idea !!
Thank you so much so needed this
Great video! How do you view keeping the front knee (on the leg you're not stepping back with) even with the ankle? In yoga they always tell us to do that and to me it feels more stable and also seems to work my legs more. But I don't know anything about biomechanics. Thoughts?
Thats what i was looking for. This guy has solution for all the exercise related problems.
What would you tell a cyclist with knee issues? Is this safe anyway? Lunges seem to put a lot of pressure on the knee join its self. Worn-out cartilage bone on bone could mean I shouldn't even try this. My legs are in great shape. I ride a lot, but the knee is the problem. Thanks in advance.
My knees are weird. I actually feel pain doing a reverse lunge in the knee that steps backwards.
Wow, thank you! Really appreciate the knowledge and the respect you show for all by passing it on.
Should we do alternatives legs in a set or one leg at a time? And this video helped. thanks!
Whatever jeff did with the fingers of skeleton's left hand
Is this a single leg movement
Jeff makes me feel good
Always giving good guidance. Brilliant channel
I re-joined the gym after many months and did my legs work-out. It's been many days since the soreness has gone away yet I feel some pain on the left part of my knee above the knee cap. I don't know what the problem is. I didn't lift anything close to heavy or even medium in the first week. Could you tell me what the problem might be and the possible solution to it?
Thanks
Hi what exercises are best to avoid and to do with abductor tendonitis in the groin? Thank yoy
I will try. I hope my knee pain isn't so harsh. Thank you sir.
Thank you!
I hate lunges, hope this helps
Would reverse lunges help with Patellar Subluxation? (both knees). Physically cannot do forward lunges because of this but want to!!
So squats are good because the feet don't leave the floor.
wow… these must be the flattest feet I have ever seen.
Thanks for much!!! What’s the best way to do side lunges? If they are even worth doing.
I will take your advice as last try to fix knee pain I’ve been suffering from for years
Thank you for confirming this but will it still work the intended muscles?
Is it normal to have slight pain and tension in your knees 8 hours after doing some lunges ? I just started going into my work out and the 3rd thing I did was lunges and after that I felt fine until I went to the squat rack, I bent down a little bit, I mean the very slightest with the bar on my back resting and immediately felt a stabbing pain. I feel some what fine walking on it now but there are times when I put pressure a bit more on my left knee and I can feel a pinch in my knee. Just want to know if You’d recommend working out the next day or taking some time off? Thank you!
Spread the pressure to your core and hip. We tend to forget that and put too much pressure on the knee.
Just help me to train better. Thank you.
Anyone else struggle with balance on the lunge? … I’ve always struggled with it and it’s such an important exercise – Any suggestions gratefully received Tnx
Thank you Thank you so much 🙏
Can you please make a step by step breakdown video for hip thrusters and reverse lunges
Thanks Jeff. Always with the best advices
Bale bale 😂😂
Ho gye yaar
Is it bad if I put my weight on the back leg(like the psoas stretching) and squeeze the glute of the back leg?
Oh wow .. it’s so much better on the knees !! Super simple and cool 😎 !! Thank U 🙏 !!
Meniscus tear!!! Do something brother plz
Genius!
very informative… i have a bad left knee.. pains while doing lunges or full squats. I tried the reverse lunge as well, but it still pains.. any workaround or alternative exercise for that.
This is fantastic. I was recently diagnosed with PFPS. My doctor recommended front lunges and they hurt. Do you have a video with knee exercises designed for people with PFPS?
🐐
Thank you 😊😊😊😊
Hello! Does the drop back knee touch the ground?
Great video. I ruptured my quadriceps tendon and am doing rehab 13 weeks post surgery. Huge difference in pain vs no pain in doing reverse lunges. I put a link to this video on a quadriceps rupture group on Facebook. Really appreciate your videos.
Well explained and thorough. Thanks for preparing this video.
Thank you for the solution I need
Why you train lunge instead of squat ?