Muscle Strengthening Exercises
Lunges
Lunges step one foot forward and lower the back knee towards the floor. They challenge each leg individually, build strength and balance together, and prepare people for sport and uneven ground.
What it does
Split-stance exercises strengthen the front leg's quadriceps and glutes and challenge hip and trunk control.
It is a regular part of rehab plans for hamstring strain, quadriceps muscle strain and ACL tear, and it features in our sports physiotherapy programmes.
How to do it
- Start with a static lunge: stand in a long stride with the back heel lifted.
- Lower straight down, bending both knees, until the back knee nears the floor.
- Keep the front knee over the ankle and trunk upright.
- Push back up through the front heel.
- Progress to reverse lunges, then walking lunges.
How much
8 to 12 repetitions each leg, 2 to 3 sets, 2 to 3 days a week.
Common mistakes
- Front knee drifting inwards.
- Leaning the trunk forward.
Stop and check with us if
- Kneecap pain occurs. Reverse lunges are often easier on the knee.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Forward or reverse lunges?
I lose balance. What should I do?
Related treatments
Sports Physiotherapy
Injury recovery, performance rehab and return-to-play testing for athletes.
Learn more KneeACL Tear
Anterior cruciate ligament tears: rehab with or without surgery, and the long road back to sport.
Learn more MuscleHamstring Strain
Back-of-thigh tears in sprinting sports. Why eccentric strength work reduces re-injury.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.