4 Best PTA-Approved Lunge Alternatives for Bad Knees 

Hello, fitness enthusiasts! We’ve all heard about lunges, the superhero of lower body workouts. But what if your knees aren’t on board with the lunge hype? Fear not, because we’re here to explore why lunges might not be the best options for your knees and present 4 physical therapy assistant (PTA) approved lunge alternatives for stronger quads without creating knee pain.

Why Lunges Might Not Be Your Knees’ Best Friends

Lunges can put pressure or stress on the knees due to the bending and extending motion involved in the exercise. When you perform a lunge, your knee joint goes through a significant range of motion, bending and flexing.

This movement stresses the patellofemoral joint, where the kneecap (patella) interacts with the thigh bone (femur). The amount of stress can vary based on factors such as the lunge’s depth, the knee’s angle, and individual biomechanics.

In a deeper lunge, where the knee bends more, there is an increase in the compressive force on the patellofemoral joint. The patellofemoral compressive force is the pressure between the patella (knee cap) and the femur (bone in your thigh). Higher knee angles, such as those exceeding 60 to 90 degrees, tend to increase this force, potentially leading to more stress on the knee joint.

Additionally, lunges that involve taking large strides or lunging with improper form can exacerbate the stress on the knees. The impact is not uniform across all phases of the lunge; it tends to be more pronounced during certain ranges of motion.

It’s crucial to perform lunges with proper technique, focusing on maintaining alignment, controlling the movement, and avoiding excessive stress on the knees.

For those with knee concerns or undergoing knee rehabilitation, modifying the lunge depth and incorporating alternative exercises may be advisable to reduce the potential for excessive pressure on the knee joint. Please consult your personal healthcare or physical therapist.

Top 4 Knee Friendly Lunge Alternatives 

Lunges are a versatile exercise targeting several lower and core body muscles. The benefit of lunges is that it targets primary muscles used in everyday living.

The primary muscles targeted during lunges are quadriceps, hamstrings, gluteal muscles, adductors, calves, core muscles, and hip flexors. Below are lunge alternative exercises that target the same muscle group but do not cause too much stress on the knee.

Muscle Group it Targets:

• Quadriceps:
  • These muscles extend the knee during the upward phase of the squat.
• Hamstrings:
  • The hamstrings play a role in stabilizing the knee joint and assist in the bending motion during mini squats.
  • They contribute to hip extension and knee flexion.
• Gluteal Muscles (Buttocks):
  • The gluteus maximus, gluteus medius, and gluteus minimus are activated during mini squats, especially when returning to the starting position.
  • These muscles help extend the hip joint.

• Adductors (Inner Thigh Muscles):
  • The adductor muscles on the inner thighs contribute to stability during mini squats, helping keep the knees aligned. 
• Calves (Gastrocnemius and Soleus):
  • The calf muscles are engaged as they help with ankle stability during the movement.
  • They play a supportive role in maintaining balance. 
• Erector Spinae (Lower Back Muscles):
  • The erector spinae muscles, located along the spine, are activated to provide stability to the lower back during the squatting motion.
• Core Muscles:
  • Muscles of the core, including the abdominals and obliques, are engaged to stabilize the torso and maintain an upright posture during mini squats.

Leg Press Machine

How to Perform:

• Take a seat and push that weight with your legs. 
• As a PTA, I recommend doing a high-intensity workout such as High-Intensity Interval training (HIIT).
• For HIIT, you should push yourself to work at or near your maximum capacity. 
• The goal is to elevate your heart rate significantly.
• For example, I can leg press a maximum of 120 lbs on the machine. I lift the weight, hold it for a few seconds, and then gently return to the starting position, repeating the process for a maximum of three times. If you can complete more than five repetitions, consider increasing the weight.

• If you have severe knee problems such as arthritis, I recommend doing an isometric leg press. 
• For example, If my maximum leg capacity is 120 lbs, but I have knee problems, I’d lift 80% of my maximum (or less, based on the severity of my knee issues). Then, I would emphasize the hold by lifting the weight and maintaining full knee extension for 15 seconds. As I progress, I can gradually increase the duration of the hold.

• If you do not have a leg press machine, a good alternative is using bands (Resistance Band Leg Press). 
• If the resistance from the band feels insufficient, consider opting for a single-leg press instead.

Muscles it Targets:

The leg press is a great alternative to lunges because it targets the same muscle groups: quadriceps, hamstrings, gluteal muscles, adductors, calves, hip flexors, Tensor Fasciae Latae (TFL)

• Quadriceps (Front Thigh Muscles):
  • The quadriceps are the primary muscles engaged during the leg press.
  • These muscles, including the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius, work to extend the knee joint.
• Hamstrings (Back Thigh Muscles):
  • While the leg press predominantly targets the quadriceps, the hamstrings also play a supporting role.
  • They assist in the flexion of the knee and the extension of the hip.
• Gluteal Muscles (Buttocks):
  • The gluteus maximus, the largest muscle in the buttocks, is activated during leg press exercises.
  • It assists in hip extension, contributing to the pushing movement of the leg press.

• Adductors (Inner Thigh Muscles):
  • The adductor muscles, located on the inner thighs, are engaged to stabilize the legs during the leg press.
  • They help control the movement and maintain proper alignment.
• Calves (Gastrocnemius and Soleus):
  • The calf muscles stabilize the ankle joint during the leg press movement.
  • They contribute to maintaining balance and control.
• Hip Flexors:
  • The hip flexor muscles, including the iliopsoas, are activated to lift the legs during the leg press.
  • They play a role in flexing the hip joint.
• Tensor Fasciae Latae (TFL):
  • The TFL is a small muscle on the side of the hip that assists in hip flexion and abduction.
  • It is involved in stabilizing the hip during leg press exercises.

Muscles it Targets:

A great way to target the same muscles in lunges is stationary lunges. It targets the quadriceps, hamstrings, gluteal muscles, adductors, calves, hip flexors, erector spinae, and core muscles. 

• Quadriceps (Front Thigh Muscles):
  • The quadriceps, including the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius, are heavily engaged during stationary lunges.
  • They work to extend the knee as you push back to the starting position.
• Hamstrings (Back Thigh Muscles):
  • The hamstrings play a supportive role in stationary lunges.
  • They assist in bending the knee and extending the hip, contributing to the overall movement.
• Gluteal Muscles (Buttocks):
  • The gluteus maximus, gluteus medius, and gluteus minimus are activated during stationary lunges.
  • They work to extend the hip and provide stability during the exercise.

• Adductors (Inner Thigh Muscles):
  • The adductor muscles on the inner thighs contribute to stability during stationary lunges.
  • They help control the movement and keep the legs aligned.
• Calves (Gastrocnemius and Soleus):
  • The calf muscles are engaged for stability and control during the lunge movement.
  • They assist in maintaining balance and controlling the descent and ascent.
• Hip Flexors:
  • The hip flexor muscles, including the iliopsoas, actively lift the front leg during stationary lunges.
  • They work to flex the hip joint.
• Erector Spinae (Lower Back Muscles):
  • The erector spinae muscles, located along the spine, are engaged to stabilize the lower back and maintain an upright posture during the lunge.
• Core Muscles:
  • Muscles of the core, including the abdominals and obliques, are activated to stabilize the torso.
  • They help maintain proper body alignment throughout the stationary lunge.

Muscles it Targets:

• Quadriceps (Front Thigh Muscles):
  • Wall sits engage the quadriceps, including the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
  • These muscles work to extend the knee joint, helping you maintain the seated position against the wall.
• Hamstrings (Back Thigh Muscles):
  • The hamstrings play a stabilizing role during wall sits.
  • They assist in supporting the knee joint and contribute to the overall leg stability in the seated position.
• Gluteal Muscles (Buttocks):
  • The gluteus maximus, gluteus medius, and gluteus minimus are activated during wall sits.
  • These muscles help stabilize the hip joint and maintain the seated posture.

• Calves (Gastrocnemius and Soleus):
  • The calf muscles are engaged to provide additional stability and control. They assist in supporting the ankle joint during the wall sit.
• Adductors (Inner Thigh Muscles):
  • The adductor muscles on the inner thighs maintain leg alignment and stability during wall sits.
• Erector Spinae (Lower Back Muscles):
  • The erector spinae muscles, situated along the spine, work to maintain an upright posture during wall sits.
  • They contribute to the stability of the lower back.
• Core Muscles:
  • Muscles of the core, including the abdominals and obliques, are activated during wall sits.
  • They are crucial in stabilizing the torso and preventing excessive leaning or arching.

Muscles Targeted:

• Hamstrings:
  • The hamstrings are heavily engaged as they work to control the descent and provide the power to return to the starting position.
• Gluteus Maximus:
  • The glutes significantly extend the hip and bring the body back to an upright position.
• Erector Spinae (Lower Back Muscles):
  • The erector spinae muscles help stabilize and extend the spine throughout the movement.
• Adductors (Inner Thigh Muscles):
  • The adductor muscles assist in stabilizing the pelvis and the leg not bearing weight.

​Other Lunge Alternatives that are Bad for the Knee 

​While lunges can be a fantastic exercise for strengthening the lower body, they may not suit everyone, especially those with knee issues. Some lunge exercise alternatives may also pose challenges for individuals with knee problems.

It’s crucial to note that what might be unsuitable for one person might be suitable for another, and individual reactions can vary. Here are some lunge alternatives that may not be ideal for individuals with knee concerns:

• Jumping Lunges:
  • Jumping lunges involves explosive movements, and the impact from landing can put additional stress on the knees.
  • Individuals with knee problems may find the jumping motion uncomfortable.
• Goblet Squats: 
  • Doing a deep squat exercise with weights puts too much pressure on the knees. 
• Curtsy Lunges:
  • Curtsy lunges involve crossing one leg behind the other, which might place extra stress on the knee joint, particularly for individuals with instability or discomfort in lateral movements.
• Walking Lunges with Heavy Weights:
  • Carrying heavy weights during walking lunges can increase the load on the knees.
  • Individuals with knee concerns may find this added resistance uncomfortable or potentially aggravating.

• Bulgarian Split Squat:
  • This position can put great pressure on the forward knee, especially if you use weights.
  • However, you can reduce the stress by maintaining the knee bend at 45-60 degrees and doing a static hold instead. 
• Jumping Split Lunges:
  • Like jumping lunges, the jumping split lunge involves an explosive movement and can lead to increased knee stress, potentially causing discomfort for those with knee issues.
• Plyometric Lunges:
  • Plyometric lunges involve quick, explosive movements and can be harsh on the knees.
  • Individuals with knee problems may find these high-impact exercises uncomfortable.

It’s essential for individuals with knee issues to consult with a healthcare professional or a qualified fitness expert before attempting any exercises, including lunge alternatives. They can provide guidance on suitable modifications or alternative exercises that align with the individual’s fitness level and specific knee condition.

​The Takeaway

In the fitness world, it’s all about finding what works for your body. If lunges don’t align with your knees, don’t worry! Here are the best lunge alternatives: Mini Squats, leg presses, stationary lunges, and wall sits. These exercises target the same muscles.

 Choose wisely, listen to your body, and here’s to a journey filled with happy knees and a stronger lower body!

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References

1. Yu L, Mei Q, Mohamad NI, Gu Y, Fernandez J. An exploratory investigation of patellofemoral joint loadings during directional lunges in badminton. Comput Biol Med. 2021 May;132:104302. doi: 10.1016/j.compbiomed.2021.104302. Epub 2021 Mar 2. PMID: 33677166.
2. Escamilla RF, Zheng N, MacLeod TD, Edwards WB, Hreljac A, Fleisig GS, Wilk KE, Moorman CT 3rd, Imamura R. Patellofemoral compressive force and stress during the forward and side lunges with and without a stride. Clin Biomech (Bristol, Avon). 2008 Oct;23(8):1026-37. doi: 10.1016/j.clinbiomech.2008.05.002. Epub 2008 Jul 15. PMID: 18632195.
3. Kisner, C., & Colby, L. A. (2012). Therapeutic exercise: Foundations and techniques (6th ed.). FA Davis Company.