Tune-Up Tuesday - Episode 6: Knee Pain With Lunging

When it comes to injury a lot of people let it halt their training. Often times, this doesn't have to be the case.  With the correct exercise modifications you can keep your momentum going with your training.

Today Dr. Zak Gabor joins us to go over a simple lunge variation that will make this exercise more "knee friendly."

Why These Help

  • The greater the knee flexion angle while lungeing the higher the forces at the joint are. 
  • When joint angles are between 70-90 degrees, the forces at the knee are at their lowest (Escamilla et al., 2008).
  • By hinging at the hips during the lunge and taking a larger step with the trail leg, we can effectively decrease the forces at the knee allowing for decreased pain and improved function via splitting the load between posterior chain and quads.

The Technique

  • Start by initiating the step back with your hips.
  • As you descend into the lunge, maintain an increased hip flexion angle (leaning forward).
  • Take a larger step back, allowing the knees to maintain a 90 degree angle.
  • Push your foot hard through the floor and drive up by squeezing your glutes.

When it comes to being active, injury may happen.  The goal is to not let it stop you in your tracks.  Find ways to modify (regress or lateralize) an exercise so you can continue getting in your training day in and day out.  

Questions, comments, concerns?  Leave a comment down below!

Move Well, Stay Strong.

About Dr. Zak Gabor

Dr. Zak Gabor is a 2015 graduate from Ithaca College where he earned his Doctorate of Physical Therapy.  Prior to that, he earned his Bachelor of Clinical Health Science degree from Ithaca College in 2013.  Zak is also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), and a Sports Performance Coach through USA Weightlifting (USAW).

Follow him on IG/FB/Twitter @SimpleStrengthPhysio