FEATURE ARTICLE

THE UNDERVALUED LUNGE

JONI BOYD, PHD, CSCS, AND KATY MILTON, MS

INTRODUCTION stabilizers at the knee joint through the lunge movement,

R
egular participation in strength training provides a increasing its effectiveness.
multitude of benefits, including increased muscular
strength and power, decreased risk of injury, and improved IMPROVES CORE STABILITY AND BALANCE
activities of daily living (8,10). The lunge is an option for a lower The lunge exercise involves several muscles in the abdomen and
body exercise that can help to achieve these benefits. The lunge is back that function as stabilizers. The lunge movement requires
a staple unilateral exercise for the lower body that aims to improve the torso to maintain stability in a split stance, where feet are
strength and range of motion (ROM), which can potentially apart with one leg in front of the other. This exercise helps the
carryover to improving the ability to perform activities of daily body stabilize for multiple positions in a staggered stance, such as
living. Additionally, the lunge can be beneficial since it includes walking or stair climbing (2). Additionally, a stronger core eases
the integral “triple extension” of the hips, knees, and ankles. The daily activities, helps to prevent lower back pain, and improves
utility of the lunge is often lost in its perceived difficulty and balance and posture (7).
poorly performed technique. Several common errors occur in
PROVIDES FUNCTIONALITY
the performance of a lunge that can go unrecognized, even for
The forward lunge most closely mimics the pattern used for
experienced personal trainers, which will be discussed in this
walking and stair climbing. The correct performance of a lunge
article. Additionally, there is also room for modification of the
mimics the gait pattern of walking, and challenges the body to
lunge and progressions, which the personal trainer may find useful
maintain balance during dynamic postures, such as walking (2).
for their clients.

TEACHING CUES FOR THE CORRECT

BENEFITS OF THE LUNGE EXERCISE
STRENGTHENS LOWER BODY MUSCULATURE PERFORMANCE OF A LUNGE
STARTING POSITION (FIGURE 1)
Research has shown that the lunge can improve muscular strength
• Start in a standing position and then take a
and running speed in athletes (6). Additionally, the lunge is a
step with one foot.
common exercise in rehabilitation settings for improved lower limb
strength and function (1,2). The lunge exercise strengthens the leg • One foot should be in front and one foot should be
muscles, primarily the gluteus maximus, hamstrings, quadriceps, behind the torso, similar to a split stance.
and gastrocnemius/soleus (calves). In addition to being prime • The feet should be about hip-width apart.
movers, the hamstrings and gastrocnemius function as dynamic
• The distance between the front foot and back foot should
be a length that is greater than a walking stride.

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 • The torso should be straight and the abdominals UPWARD (CONCENTRIC) MOVEMENT PHASE
should be tight. • Push through the front heel to return to the
starting position while contracting the glutes,
• The scapula should be retracted and depressed with the
quadriceps, and calves.
eyes looking forward.
• The toes and knees of both legs should be CONCERNS WITH LUNGE TECHNIQUE
pointing forward. Poor performance of the lunge can be problematic. Several
• The back heel should be off the ground. The correct common errors occur in the performance of a lunge that can go
distance between the front and back foot will enable this unrecognized, even for experienced personal trainers. Due to
step to be performed more easily. the risks of the lunge to exacerbate previous lower body injuries,
it is extremely important that lunges are performed correctly
LOWERING (ECCENTRIC) MOVEMENT PHASE (FIGURES 2 AND 3) (3,4,5). The ability of the personal trainer to address the critical
• While keeping the torso straight and abdominals tight, issues of the lunge when teaching and critiquing will ultimately
lower the hips until both knees are bent at about a determine its value. Table 1 describes common concerns with the
90-degree angle, if possible. performance of the lunge exercise that often lead to poor exercise
• Make sure the front knee is directly above the ankle and execution. Stride distance, foot placement, and movement errors
not over the toe. are all problematic for inadequate technique. Table 1 also provides
methods for correction of these concerns and errors.

TABLE 1. COMMON ERRORS IN THE PERFORMANCE OF THE LUNGE EXERCISE

COMMON ERRORS

Error: Quite often, the lunge is plagued from the start due to a stride length that is too
short. If the feet are too close together, the downward movement results in an increased
amount of stress on the knee joint (specifically the patellar tendon) (4).

Feet Too Close

Solution: The foot placement should be consistent throughout the lunge exercise. Specifically,
the distance between the front foot and back foot should be a length that is greater than a
walking stride. Before movement begins, the back heel should be lifted. At the lowest point of the
downward movement, the hip, knee, and ankle joints should be no less than 90 degrees (3).

Error: Even a slight turn of the lead foot or lead knee inward during a forward lunge can increase
Over-Pronation
the torque stress of the knee joint of the front leg. This increase in stress could be problematic
of the Foot/
for previous knee injuries, and could potentially lead to increased knee pain (4).
Knee Caves Inward

Solution: Make sure the front foot and knee are pointed straight forward while performing a lunge. In
all cases of the lunge, the toes and knees (of the same leg) should point in the same direction.

Error: Because lunges challenge balance ability, the back foot is often externally rotated for stability
compensation. Rotating the back knee or foot outward during a forward lunge also increases torque
stress in the knee joint (4). Lunges performed without optimal technique can create unnecessary joint
External Rotation of
stress that can limit performance, exacerbate pre-existing injuries, and potentially cause pain (4).
the Back Foot/Knee
Solution: Make sure the back foot and knee are pointed straight forward while performing a lunge. In
all cases of the lunge, the toes and knees (of the same leg), should point in the same direction.

Error: Often, beginners tend to lean too far forward during the eccentric (downward) phase of the exercise.
This technique error can increase the shear force at the knee joint, increasing the risk of injury or pain (3,4).
Forward Knee
Movement
Solution: Once in the appropriate starting position, the hips should move down
in Downward Phase
and up in a straight line. The back and torso should be erected and the abdominals
should be contracted through the duration of the movement.

Error: To compensate for balance and strength challenges, the torso can lean forward during
the downward phase, even if the lower body is performing the correct technique (5).
Forward Torso Lean
Solution: Ensure that the torso maintains and upright in an erect posture with the
abdominals engaged, chest lifted, and shoulders and back are down.

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TABLE 2. MODIFICATIONS OF THE LUNGE EXERCISE (EASIER OPTIONS)

Performing the lunge with balance support reduces the difficulty. Holding on to anything
Supported (Figure 4) that is stable and non-moving increases the points of contact, and can assist the
individual in performing the lunge. One or two hands can help support the lunge.

The lunge does not have to be a full movement to be effective. Even a small ROM will
Reduce ROM
activate the muscles used, challenge balance, and incorporate functionality (2,3).

Once the initial position is achieved, the lunge can be performed effectively
Completely Stationary
without movement of the feet until the repetitions are completed.

Use a Box/Step (Figure 5) Elevate the front leg just a few inches to decrease stress on the front leg, thus reducing the difficulty.

Chair lunges can be a great way to combine support and reduced ROM for a lunge. Turn sideways to the
Use a Chair (Figure 6) chair, with the starting stance over the seat of the chair and under the front hip. When the lower phase
is performed, the glute of the front leg can sit on the chair, and then return to the starting position.

TABLE 3. PROGRESSIONS OF A LUNGE EXERCISE (MORE DIFFICULT OPTIONS)

Alternating lunges that require an opposite step forward for each repetition are more challenging.
Make it Mobile The challenge is even greater in walking lunges forward and backward. Side lunges are also more
difficult, and place more mechanical stress on the muscles of the hip joints (glutes and hamstrings).
Incorporating a balance disk, wobble board, BOSU ball, or foam pad under the front
Increase leg increases the instability of the movement, thus increasing difficulty. Instability
Instability (Figure 7) forces the stabilizer muscles to activate more than if the exercise was stable, and prime
movers work harder to execute the movement under unstable conditions (9).
There are several exercises that can be performed together with the lunge. Upper body exercises
Compound the Movement
for biceps, triceps, and deltoids are easily paired with the lunge. Lower body exercises such
(Add an Exercise)
as single-leg deadlifts or squats can be alternated with repetitions of a lunge in a set.
Of course, adding weight to any exercise can increase the difficulty, as long as the movement can
Add Resistance still be performed correctly. Taking the weight as far away from the moving joints can increase the
Away from the Body difficulty even more. Holding weight with straight arms overhead, in front, or to the sides of the body
(Figures 8 and 9) can increase the lever length, making it more difficult. Changing the mode of weight (i.e., dumbbell,
barbell, plate, medicine balls, kettlebell, etc.) can further challenge the body to adapt in different ways.
Performing split squat jumps, which are essentially explosive lunges from the split
Add Explosiveness stance without a forward step, can be great for increasing power (6). Split squat
jumps can be performed in place, or with the legs alternating in a cycle.

MODIFICATIONS AND PROGRESSIONS CONCLUSION

OF THE LUNGE EXERCISE Performing the lunge exercise regularly can provide several
The forward lunge exercise can be modified and progressed benefits for everyone. It is critical for the exercise to be performed
in a variety of ways. It is imperative that the personal trainer with correct technique. Learning to lunge correctly can strengthen
is competent in prescribing the level of lunge that is most the lower body musculature, improve core stability and balance,
appropriate for the client performing the exercise. Modifications enhance hip flexibility, and increase functionality. There are a
can be an “easier” version of the exercise, which may reduce total plethora of modifications and progressions to consider, based on
stress, energy requirement, and/or intensity. Modifications are the level of the individual that is performing the exercise. Through
appropriate for situations where individuals are novice, injured, correct technique and appropriate modification, the lunge can be
recovering from injury, fatigued, or disabled (4,5). A variety of an exercise all individuals can utilize.
modifications are presented in Table 2. Progressions occur when
exercise difficulty is increased without compromising safety.
Progressions are most appropriate when an “easier” version
can be performed with ease, and the adaptation response from
the exercise is losing effectiveness. Options for lunge exercise
progressions are provided in Table 3.

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FIGURE 1. STEP OUT FROM STARTING POSITION FIGURE 4. SUPPORTED LUNGE

FIGURE 2. BOTTOM POSITION OF LUNGE FIGURE 5. LUNGE WITH A STEP

FIGURE 3. BOTTOM POSITION OF LUNGE (FRONT VIEW) FIGURE 6. LUNGE ONTO A CHAIR

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REFERENCES
1. Alkjaer, T, Simonsen, EB, Magnusson, SP, Aagaard, H,
and Dyhre-Poulsen, P. Differences in the movement pattern
of a forward lunge in two types of anterior cruciate ligament
deficient patients: Copers and non-copers. Clinical Biomechanics
17(8): 586-593, 2002.
2. Cook, G, Burton, L, and Hoogenboom, B. Pre-participation
screening: The use of fundamental movements as an assessment
of function – Part 1. North American Journal of Sports Physical
Therapy 1(2): 62-72, 2006.

3. Cronin, J, Mcnair, P, and Marshall, R. Lunge performance and

its determinants. Journal of Sports Sciences 21(1): 49-57, 2003.
4. Escamilla, RF, Zheng, N, MacLeod, TD, Edwards, WB, Hreljac,
A, Fleisig, GS, et al. Patellofemoral joint force and stress between
a short-and long-step forward lunge. Journal of Orthopaedic and
Sports Physical Therapy 38(11): 681-690, 2008.
FIGURE 7. LUNGE ONTO AN UNSTABLE SURFACE
5. Farrokhi, S, Pollard, CD, Souza, RB, Chen, Y-J, Reischl, S, and
Powers, CM. Trunk position influences the kinematics, kinetics,
and muscle activity of the lead lower extremity during the forward
lunge exercise. Journal of Orthopaedic and Sports Physical
Therapy 38(7): 403-409, 2008.

6. Jonhagen, S, Ackermann, P, and Saartok, T. Forward lunge: A

training study of eccentric exercises of the lower limbs. Journal of
Strength and Conditioning Research 23(3): 972-978, 2009.

7. Richardson, CA, Snijders, CJ, Hides, JA, Damen, L, Pas, MS,

and Storm, J. The relation between the transversus abdominis
muscles, sacroiliac joint mechanics, and low back pain. Spine
27(4): 399-405, 2002.
8. Phillips, S. Resistance exercise: Good for more than just
Grandma and Grandpa’s muscles. Applied Physiology, Nutrition,
and Metabolism 32(6): 1198-1205, 2007.

9. Sapsford, RR, Hodges, PW, Richardson, CA, Cooper, DH,

Markwell, SJ, and Jull, GA. Co-activation of the abdominal and
FIGURE 8. LUNGE WITH WEIGHT AT SIDES pelvic floor muscles during voluntary exercises. Neurourology
Urodynamics 20(1): 31-42, 2001.

10. Stiegler P, and Cunliffe A. The role of diet and exercise for the
maintenance of fat-free mass and resting metabolic rate during
weight loss. Sports Medicine 36(3): 239-262, 2006.

FIGURE 9. LUNGE WITH WEIGHT OVERHEAD

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ABOUT THE AUTHORS

Joni Boyd is an Assistant Professor of exercise science in the
Department of Physical Education, Sport, and Human Performance
at Winthrop University in Rock Hill, SC. She is also a Certified
Strength and Conditioning Specialist® (CSCS®) through the National
Strength and Conditioning Association (NSCA).

Katy Milton earned her Bachelor’s degree in Exercise Science from

Gardner Webb University, where she was also a four-year athlete
for track and field. She earned her Masters of Science degree
in Sport and Fitness Administration from Winthrop University,
and served as the Graduate Assistant for the track and field
program. She currently works as an Inside Sales Representative at
Professional Sports Publications of Charlotte and Scottsdale. She is
also a certified personal trainer.

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