Lunge: Does your front knee cave inward?
Lower yourself with your front knee pointing in the same direction as the toes of your front foot. Keep it from caving inward.
How to fix it
- From a standing position, step forward with one foot so your feet are spread apart, one in front of the other.
- As you lower your hips, keep your front knee pointing in the same direction as the toes of your front foot.
- Push the floor away with your front foot to stand back up in the starting position.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 3 sets of 10 reps per side using your bodyweight as planned in your last workout, the app increases your reps to 11 per side. When you log your sets, GYMKC reads your last set and recalculates the reps for your next set.
Get GYMKC on the App StoreHow far should you lower yourself?
Sources use different guidelines. Some suggest lowering yourself until your back knee is 3 to 5cm above the floor. Others suggest lowering yourself until your front thigh is parallel to the floor. Either way, bring your hips down rather than pushing them forward, and lower yourself only as far as you comfortably can.
See this exercise in detail
More on the same body part
Sources
- NSCA, Personal Training Quarterly · The Undervalued Lunge
- NSCA, Basics of Strength and Conditioning
- Western Illinois University, NSCA Lifting Proficiencies · Forward Lunge
- Pullen BJ et al., Sports (2020)
- Riemann BL et al., Journal of Athletic Training (2012)
- Escamilla R et al., International Journal of Sports Physical Therapy (2022)
- ACE, Exercise Library · Forward Lunge
- Mayo Clinic, Lunge exercise
- Cleveland Clinic, How To Do Lunges: Form, Variations and Muscles Worked
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.