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STRONGERLEANER SparkPoints: (136,956)
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Posts: 12,524
4/3/14 6:23 P

You may want to research or check with a doctor/physical therapist but I was told reverse lunges are easier on the knees.

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SUE5007 Posts: 722
4/3/14 3:59 P

I don't have arthritis but lunges used to tear up my knees. Squats weren't as bad though. I would either do a shallow lunge or hold a full lunge instead of going up and down. I think my knee problem came from having to compensate because of weak muscles. The stronger my muscles get the less pain I have. I can do full squats now with no problems but regular lunges I do slower then other people. I make sure I'm keeping proper form by stepping forward, very slight pause, then I concentrate on dropping the back knee down instead of moving forward. I concentrate on using all the muscles...not just quads but the hamstring on the back leg, butt and keeping my hips strong too. (Which sounds weird, using hips, but it's really helping)
Good luck to you!

ONLINEASLLOU SparkPoints: (58,630)
Fitness Minutes: (41,497)
Posts: 4,104
3/31/14 9:32 P

Thanks for the question ... and the answer. I don't have arthritis, but I do have problems with my knees. It's funny, I have few problems doing squats ... but lunges put strain on my knees at the wrong angle. It's good to know that adapting them doesn't ruin their effectiveness.

"Aim for progression, not perfection." -- SP Coach Nancy

"There is hope for me. There is hope for all of us." -- llou
HSANTICS Posts: 25
3/31/14 11:57 A

Thanks Jen! I'll check it out! I appreciate your response!!

SPARK_COACH_JEN Posts: 58,904
3/31/14 11:56 A

Yes, it's fine to modify the lunge and not come down as deeply. It can still be effective. If you haven't already, check out our Arthritis Condition Center which has a lot of good info about exercising with this condition:

Hope that helps,

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
HSANTICS Posts: 25
3/31/14 10:59 A

I have osteoarthritis in my knees and it's painful to do a full squat, but I learned I can do shallow squats and still have it work for me without the pain. Can you do the same thing with lunges? Can a shallow lunge be effective as well even if I can't dip down as deeply?


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