Exercise Overview

Lunges are a fundamental single-leg exercise that builds strength, balance, and movement quality needed for running, cutting, and sport. They challenge your quad, glute, and hip stability in a way that mimics real-world activities.

Why Lunges Are Important

  • Single-leg strength: Each leg works independently
  • Hip stability: Challenges balance and control
  • Sport-specific: Mimics running and cutting positions
  • Functional: Translates to climbing, reaching, lifting
  • Versatile: Many variations for different goals

Timing Matters

Most protocols introduce lunges around month 3-4 when you have good quad strength and knee control. Start with static lunges or split squats before progressing to dynamic variations. Get clearance from your PT before starting.

How To Perform (Forward Lunge)

1

Starting Position

Stand with feet hip-width apart, hands on hips or at sides. Core engaged, chest up, shoulders back.

2

Step Forward

Take a controlled step forward with your surgical leg (or alternate). Land heel first, then flatten foot.

3

Lower Down

Bend both knees to lower your body. Front thigh approaches parallel to ground. Back knee hovers just above the floor.

4

Check Alignment

Front knee should track over toes (not caving in or going too far forward). Torso stays upright.

5

Push Back

Drive through your front heel to push back to standing. Control the movement—don't just fall back.

Common Mistakes

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Knee Caving In

The most important thing to avoid. Push your knee out over your toes. If you can't control this, go back to easier exercises.

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Knee Over Toes

While some forward knee travel is fine, excessive forward movement increases patellofemoral stress.

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Leaning Forward

Keep your torso upright. Leaning forward shifts load and reduces glute involvement.

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Too Narrow Stance

Feet too close together (front to back) challenges balance excessively. Take a decent step.

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Rushing

Control the movement. Fast lunges often mean poor form. Quality over quantity.

Sets, Reps & Progression

Phase Variation Sets Reps Frequency
Month 3-4 Split Squat (static) 2-3 8-10 each leg 3x/week
Month 4-5 Reverse Lunge 3 10-12 each leg 3x/week
Month 5-6 Forward Lunge 3 10-12 each leg 2-3x/week
Month 6+ Walking Lunge / Weighted 3-4 10-15 each leg 2-3x/week

Lunge Variations

Split Squat (Static Lunge)

Feet stay in place—just move up and down. Start here to learn the pattern without the step.

Beginner

Reverse Lunge

Step backward instead of forward. More control, less deceleration stress. Good progression before forward lunges.

Intermediate

Forward Lunge

Step forward into lunge, then push back. More challenging than reverse due to deceleration demands.

Intermediate

Walking Lunge

Continuous forward lunges, alternating legs. Great for conditioning and sport preparation.

Intermediate-Advanced

Lateral Lunge

Step to the side rather than forward/back. Excellent for adductor strength and lateral movement prep.

Intermediate

Bulgarian Split Squat

Rear foot elevated on bench. Significantly increases single-leg demand. Great for addressing asymmetries.

Advanced

Weighted Lunges

Add dumbbells at sides or barbell on back once bodyweight lunges are easy with good form.

Advanced

Lunge with Rotation

Add torso rotation at the bottom to challenge core stability. Great for sport-specific training.

Advanced