What To Do About Knee Pain with Lunges?

Well today, let’s chat about what to do about knee pain with lunges.

I was at a conference and I ran into Sara Dean. She heard I was into injuries and exercise and asked to do an interview with me.

Sara is like many personal trainers. She does one-on-one personal training and bootcamps. One issue her clients have is knee pain when performing lunges.

Here is the interview I did with Sara, helping her clients out on what to do about knee pain during lunging.

What to Do About Knee Pain with Lunges?


==>  Knee Pain with Lunges <==  What You Can Do About It

Let me go through what I talk about in the interview.

#1 – Try a Back Lunge

If you feel pain with a front lunge, you can try to do a back lunge.

This puts more of the force on the back leg and is likely to decrease the pain.

#2 – Look at Technique

Start off and make sure the lunge technique is perfect.

Ensuring that the knee does not pass the toes of the front leg and that the weight in the front foot is mainly on the heel.

#3 – Stride Length

Increase your stride length.

A lot of people will take a short step forward.  Increase the size of step that you take.  This will decrease the likelihood of the knee passing the toe.

#4 – Focus on Down

A lot of times people will focus on moving their body and knee forward during the lunge movement which leads to the knee passing the toes of the front leg.

The focus should be moving down with the body and this will decrease the likelihood of the knee passing the toes.

#5 – Look at Flexibility

Take some time to look at the flexibility in the quads and hip flexors.  These are often tight and put greater stress on the patella (knee cap) which leads to greater stress on the knee.


A huge thank you to Sara Dean, who is a Seattle Personal Trainer and helps new moms lose baby weight.

In the video we talked about Knee Injury Solution which is a program that I put together to help recover from knee pain and injuries.

Rick Kaselj, MS

Just as I was finishing up writing this, I was thinking about knee pain on the outside of the knee.  I think it would make a good blog post.  I will work on it and get it up soon.

If you are looking for more articles related to knee pain, here are some that may help:

Here are a few other knee pain videos that may interest you as well:

How Your Core Could Be Leading To Your Knee Pain



How the Things You Are Eating Can Make Your Knee Pain Worse


That is it.

Have a great day!



Facebook comments:


  1. Good advice!I would focus also on ankle mobility drills.I would regress the client to some split squats with toes of forefoot extended and progress him/her to a split squat with forward movement and front heel planted(some call this the static lunge).

    I would not focus on “knee not going beyond the toes” cause as coaches our goal is to get the client to that level of ROM which is a natural occurence in many sports.



    Rick Kaselj Reply:


    Excellent point about ankle mobility.



  2. I wish folks would not only listen to this information but actually apply as far as diet is concerned. What you eat is a huge part of the healing process and it makes total sense. Thanks, Rick



    Rick Kaselj Reply:


    So true, what you eat plays a huge part in the recovery process.



  3. @Robin – Hey Robin, that is what we strive to accomplish – teaching people how to change their diet to improve health, aid in recovery from regular exercise, but also injury. You can use the following video for your clients if you think it will help them…



    Rick Kaselj Reply:

    Thanks for sharing Peter

    – Rick


  4. I used to have knee pain before and then I consulted a doctor. Thanks for the additional information rick, i am blessed to read your blog. i will definitely share this information.


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