Lunges are a staple in every gym girl’s routine because this dynamic movement targets your legs and develops your glutes, while also improving balance, coordination, and unilateral strength.
The problem is, many people do it wrong by treating it as a simple step-and-drop movement, leading to wobbly knees and unnecessary joint stress.
READ MORE | Master the move: Walking lunge with overhead press
Common Mistakes
- Narrow stepping:Placing one foot directly in front of the other makes your base of support too narrow. This causes the dreaded wobble, forcing your stabilising muscles to fight for balance rather than focus on the lift.
- Knee knocking:Allowing your front knee to cave inward (valgus collapse) puts immense strain on the ACL and meniscus.
- Forward lean:If your front heel lifts off the ground, you’re shifting all the tension into the knee joint rather than the glutes and quads.
Form Fixes
- Stable stepping:Step forward (or back), keeping your feet hip-width apart. This wider lateral base provides the stability you need to drive through the rep with confidence.
- The 90/90 rule:Aim for both knees to form 90-degree angles at the bottom of the movement. Your back knee should hover just an inch off the floor, ensuring a full range of motion.
- Heel drive:Keep your front foot loaded and flat. Driving through the heel engages the posterior chain and keeps the pressure off your kneecap.
- Vertical shins:Keep your front shin as vertical as possible. If your knee is drifting far past your toes and your heel is lifting, shorten your stride or work on your ankle mobility.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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