How to choose the best lunge for you

Are you doing lunges but still dealing with knee pain or instability? The problem might be your progression — here's how to master lunges step-by-step, from the basics to advanced stability work.

🔬 THE KEY PRINCIPLE
Lunges aren't one-size-fits-all — they should be progressed in stages as your form and control improve. It starts with static lunges to build a foundation, moves into dynamic and walking lunges to add movement and balance, and finishes with stability lunges for advanced control. No matter the stage, proper form comes down to a few core principles: a true split stance, a vertical drop through the back knee, a front knee that stays soft and aligned over the shin, a squared pelvis, and feet that stay pointed forward. Getting these right prevents the two most common compensations — back knee pain from shifting too much weight backward, and hip dropping from difficulty opening the glute.

🦵 WHO THIS IS FOR
✅ Anyone building or refining their lunge form
✅ Knee pain, instability, or difficulty with stairs (especially downstairs)
✅ Post-ACL surgery rehab looking for appropriate quad-focused progressions
✅ Runners and athletes wanting glute strength for everyday movement
✅ Anyone whose lunges cause back knee pain or hip dropping to the side

✅ YOU SHOULD FEEL
You should feel your front leg doing the work — glutes and quads engaging with control — not pain in your back knee or a collapsing hip. If you're shifting weight backward or your hip drops to the side as you lower, that's a sign to slow down and revisit your form before progressing to the next level. Not seeing improvement? Consult a physical therapist for a personalized program.

This week’s video is: 5 Lunges for Stronger Legs (A Physical Therapist Breaks It Down)

Here’s what you’ll learn:

🧠 what are 5 different types of lunges

💪 what is the purpose of each type of lunge

🏃 what are compensations you should avoid while doing these lunges

📺 Watch it here: