Forward lunges require harsh braking forces that stress the knee, while reverse lunges shift the load to the glutes and posterior chain, saving your joints.
- Forward Lunges involve deceleration forces that can irritate the patellar tendon.
- The Reverse Lunge is biomechanically more stable and safer for those with cranky knees.
- It engages the glutes more effectively—the main engine for running.
- The key technique is a slight forward torso lean and driving through the front heel.
- It is the perfect exercise to build unilateral strength with zero risk.
Do Lunges Hurt Your Knees? You’re Moving in the Wrong Direction
You know that nasty sensation, that sharp “pinch” under the kneecap when you do a forward lunge in the gym?
You aren’t broken. It’s just physics.
When you perform a classic forward lunge, your body is doing two things simultaneously: dropping down and braking forward momentum. All that kinetic deceleration energy is absorbed primarily by a very small structure: your knee (and the patellar tendon).
If you don’t have perfect technique or steel-strength quads, your knee gets annoyed by the excessive load.
The solution isn’t to stop training legs. The solution is to change the force vector. Just put it in reverse.
Why Going Backward Is Superior for Runners (Glutes + Safety)
The Reverse Lunge changes the game. By stepping back, you eliminate the traumatic “braking” component. The front knee remains much more stable and safe because it doesn’t have to manage the impact of landing.
But there is an even bigger advantage for runners: muscle activation.
While the forward lunge is quad-dominant, the reverse lunge shifts the focus to the posterior chain, specifically the glutes. And as we know, having strong glutes is life insurance for your knees.
Basically: you load the joint less and train the running engine more. It’s a win-win.
The Correct Technique: Long Step and Heel Drive
It sounds easy (“take a step back”), but the devil is in the details. Here is how to execute it to maximize glute work:
- The Setup: Stand tall, feet hip-width apart (not together!), hands on hips or by your sides.
- The Step: Take a long step back. Don’t be afraid to exaggerate slightly: a short step cramps the knee; a long step activates the glute.
- The Lean (The Secret): As you descend, hinge your torso slightly forward (without rounding your back). This “pre-stretches” the glute of the front leg and forces it to work harder.
- The Descent: Lower until the back knee grazes (but doesn’t crash into) the floor.
- The Drive: Here is the magic. Do not push off with the back leg. Imagine crushing the floor with the front heel to stand back up. The front leg does all the pulling work.
Mistakes to Avoid
Even in reverse, you can crash. Here is what not to do:
- Tightrope Walking: Do not place your back foot directly behind the front one. You will lose balance. Imagine moving on two parallel train tracks, keeping hip-width distance at all times.
- The Wobbly Knee: The front knee must not collapse inward (valgus). Keep it stable, tracking over your pinky toe.
- The Lumbar Arch: Do not arch your lower back as you descend. Keep your core tight and ribs down.
How to Program It: Bodyweight or Weighted
The reverse lunge is democratic: it works for everyone.
- Beginner: Start with bodyweight. Do 3 sets of 8-10 reps per leg. If balance is an issue, lightly hold the back of a chair or a wall.
- Intermediate/Advanced: Grab two dumbbells (or kettlebells) and hold them by your sides (“suitcase hold”). This increases core stability demands.
- Elite: Try the “Goblet” version (one weight held at the chest). This forces you to keep an upright chest and lights up your abs.
Insert these into your strength day or as a specific warm-up before a hard run. Your knees will thank you.