Lunges for Beginners: How to Lunge Without Knee Pain

Think about how often you end up on one knee as a parent. Tying shoes, picking up Lego, getting a toddler into a car seat, reaching under the sofa for the remote. Every one of those is a lunge, whether you like it or not. That is why I teach lunges for beginners early on in my classes. Done well, they build strong legs and hips, improve balance and make the stairs a lot less of a chore. Done badly, they leave you wobbling and grumbling about your knees. This guide shows you how to get them right and how to build up from the easiest version.

A quick safety note

Lunges are a safe, everyday movement for most people, but if you have knee, hip or back pain, a past injury, or you are pregnant or recently postnatal, check with your GP or physio before adding them. After a baby, the NHS advises a postnatal check around 6 to 8 weeks after the birth, so get that first. The NHS also suggests speaking to your GP before starting exercise if you have been inactive for a while or have a medical condition (see the adult activity guidelines).

Throughout this guide: mild burning in the muscles is normal. Sharp pain in the knee or hip is your cue to stop and go back a step.

Why the reverse lunge comes first

Most people picture a forward lunge, stepping out in front. For beginners, I almost always start with the reverse lunge instead, stepping backwards. It is easier to balance, it puts less stress on the front knee and it is easier to control. Once that is solid, forward and walking lunges follow.

How to do a reverse lunge

1. Stand tall, feet hip-width apart. Hold the back of a chair or the kitchen worktop with one hand if you need balance.
2. Step one foot back about the length of a big stride, landing on the ball of the foot.
3. Bend both knees and lower your back knee towards the floor. Go as low as is comfortable. You do not need to touch the floor.
4. Keep your front heel down and your front knee pointing over your middle toes, not caving inwards.
5. Push through your front heel to stand back up. That is one rep. Swap legs.

Form cues: chest proud, tummy braced, weight mostly through the front foot, and slow on the way down.

Lunges for beginners: a 5-step progression

Stay on each step until you can do 3 sets of 10 each leg with good control, then move on.

Step 1: split squat with support

Start in a staggered stance, one foot in front, one behind, holding a chair. Lower straight down and up without moving your feet. This teaches the bottom of the lunge without any stepping.

Step 2: split squat without support

Same thing, hands on hips or out in front for balance.

Step 3: reverse lunge with support

Hold the chair and step back into each rep, as above.

Step 4: reverse lunge without support

Free-standing, alternating legs. When this is easy, hold a bag of shopping or a water bottle in each hand for extra load.

Step 5: forward and walking lunges

Step forward instead, then push back to standing. Once confident, try walking lunges along the hallway or across the park, keeping each step slow and controlled.

A 15-minute lower body session with lunges

Do this twice a week, ideally with a day off between. Warm up with 5 minutes of marching, leg swings and slow squats.

• Reverse lunges (your level): 3 sets of 8 to 10 each leg
• Squats to a chair: 3 sets of 12
• Glute bridges: 3 sets of 12
• Side-lying leg raises: 2 sets of 12 each side
• Calf raises on a step: 2 sets of 15

Rest around 45 to 60 seconds between sets. If you are new to squats too, my guide on how to squat properly pairs well with this.

Common lunge mistakes and fixes

• Feet on a tightrope. If your feet are in one line, you will wobble. Keep them hip-width apart, like you are on train tracks.
• Front knee caving in. Push the knee gently out over your middle toes.
• Leaning forward too much. A slight lean is fine, but keep your chest up and your weight over your front foot.
• Dropping the back knee onto the floor. Control the lowering. If your floor is hard, put a folded towel under the back knee.
• Rushing. Count two seconds down and one second up. Slow lunges build strength much faster than bouncy ones.

If lunges still bother your knees after these fixes, stick with split squats and step-ups for a while and check out my knee-friendly workouts. If pain lasts more than a few days, see a GP or physio.

Fitting lunges into a parent’s day

• 10 reverse lunges each leg while the kettle boils.
• Walking lunges across the playground while the kids are on the slide.
• Split squats holding the worktop while dinner is in the oven.

Small sets like these add up, especially on days when a full workout is not happening.

Where a bootcamp class fits

Lunges show up in almost every class I run, alongside squats, carries and core work. Because the groups are small, I can watch your knees and give you the right version on the day. The SYP Built To Last strength class uses lunges and split squats as a foundation for strong, injury-resistant legs. You can see where lunges sit among other moves in my bootcamp exercises list.

FAQs

How many lunges should a beginner do?

Start with 2 to 3 sets of 6 to 10 lunges on each leg, 2 or 3 times a week. Increase reps slowly, then add light weight once you can do 3 sets of 10 each leg with good form.

Are lunges or squats better for beginners?

Both are useful. Squats are usually easier to learn first. Lunges add balance and work each leg on its own, which helps if one side is weaker. A good beginner plan includes both.

Why do lunges hurt my knees?

Common causes are steps that are too short, the front knee caving inwards or lowering too fast. Try reverse lunges with a longer step and slower lowering. If pain continues, stop and see a GP or physio.

Should I do 100 lunges a day?

Not as a beginner. High daily volume can leave you sore and raise the risk of niggles. Two or three good-quality sessions a week will get you stronger more safely.

Book your first class

Want someone to watch your lunges and tell you exactly what to fix? Join SYP Bootcamp. Classes are 45 minutes, small groups of up to 10, indoors in a church hall in Archway N19, £15 a class, for all levels. Book my £15 class or call or WhatsApp me on 07301 512215. If you and your partner want to train together with more attention, see partner personal training at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.