If lunges are giving you knee pain, don’t just push through it — that’s where most people go wrong.
Instead, we adjust the movement while still training the same patterns.
The goal here is:
• Keep the knee loading
• Reduce unnecessary stress
• Build strength through control
The two alternatives in this session allow you to:
• Train single-leg strength
• Improve knee tracking
• Build tolerance without irritation
👉 Key focus points:
• Keep the supporting leg slightly bent
• Stay controlled — no rushing reps
• Work within a pain-free range
This is how you build resilient knees long term — not by avoiding movement, but by choosing the right version of it.
Use this as a substitute anytime lunges don’t feel right.