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Lunges are a great exercise because they are a compound exercise working multiple muscles and multiple joints. But for some this move can cause knee pain. The cause could be improper alignment, weak glutes, or weak quadriceps. Try any of these different exercises to see what works best for you. Then substitute for lunges in any of the Moms Into Fitness workouts.
Train Tracks
Hinge at the hips and keeping your buns back. Engage your core by gently pulling your navel in. Shift weight into one leg and point the other leg out to the side, and then back behind you. Repeat the toe tap 10 times, then switch sides.
Isometric Lunge with Twist
Keeping your feet on separate train tracks, come into a lunge position. Bend both knees, keeping your upper body upright. Reach your arms across the front leg, and return to center, staying in the lunge. Do 10 repetitions, then switch legs (twist the other direction).
Chair Squat
Stand with your feet shoulder width apart and parallel to each other. Sit your hips back, keeping your knees behind your toes. Touch your tush on the chair or bench, then come back up. Do 10 repetitions.
Drop Knee Split Squat
With your feet on separate train tracks, stand with your feet about 2 feet apart. Keep your upper body straight. Keeping your front knee behind the toes, drop you back knee toward the ground. Come back up with control, driving your heels into the ground. Repeat 10 times, then switch legs.
Watch the full video with audio cues and three more lunge modifications here.
Keep those legs and glutes firing by mixing up your workouts. We have so many to choose from! Check out our library of workouts or try a comprehensive program like Balanced Body.
Lindsay Brin holds a degree in Exercise Science and has over 20 years of experience helping women, especially women over 40, build strength and redefine what fitness means for life. She has certified Pilates instructors and CPTs across the U.S. and developed a fitness course accredited by National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE).
But her most transformative learning came after 40, when she began experiencing perimenopause. Lindsay immersed herself in the science of aging, hormones, walking, HIIT, and strength training—ultimately developing a method that works with your body, not against it.
This is now the foundation of Moms Into Fitness, which has helped over 85,000 women rebuild strength, renew energy, and create lasting results.
