Knee and Ankle, Phase 4 · Exercise 2 of 4 KA-4 #2

Forward Lunges

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Single-leg knee strength

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 8 reps each leg

You needA wall or counter for balance (optional)

Demonstration video: Forward Lunges Exercise Demonstration (MedStar Health). Follow the steps on this page if the video differs.

Photos

Forward Lunge: Step forward and land the front foot — Step forward and land the front foot

Forward Lunge: Bottom of the lunge: both knees bent — Bottom of the lunge: both knees bent

Why it helps

Lunges train one leg at a time. They mimic how you actually walk, climb stairs, and step around obstacles. After the earlier phases of mostly two-leg work, lunges add single-leg loading.

How to do it

Stand tall with feet hip-width apart. Take a comfortable step forward with one leg (about 2 feet).
Slowly lower yourself by bending BOTH knees. The back knee should drop toward the floor (do NOT touch it).
Stop when the front thigh is about parallel to the floor. The front knee stays over the ankle (NOT way past the toes).
Press through the front heel to push yourself back up to standing.
Step the front foot back to start. Do 8 reps on this side. Switch.

Too hard? Try this

Hold a wall or counter on one side for balance. Or only go halfway down. Or do reverse lunges (step BACKWARD instead of forward) for less knee load.

Too easy? Try this

Hold a light weight in each hand. Or pause 2 seconds at the bottom. Or step further forward.

Common mistakes

Your front knee collapses inward.
Your front knee goes way past your toes.
You lean forward at the trunk.

You should feel

Strong work in the front-leg thigh and buttock.
Steady, upright trunk.

You should not feel

Sharp pain in the front knee.
Sharp pain in the front of the back-leg hip.

Stop right away if

Sharp knee pain.
Knee giving way.
Loss of balance with falling.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program