Partial Forward Lunges: Strengthen the Knee

Partial forward lunges are a great way to ease into full forward lunges, whether you’re warming up or getting back into exercise after injury. This variant activates the quads, core, and hamstrings - essential muscle groups for supporting the knee and stabilising the body.

How to do partial forward lunges 

• Stand on a flat surface with your feet hip-width apart.
• You can keep your arms down by your sides or place them on your hips. 
• Brace your core, take a big step forward, and bend the front knee only slightly. 
• Push off with that front leg back into the starting position. 
• Repeat the movement either on that leg or alternate between them.
• Complete 3 sets of 8-12 reps per leg, or as your ability allows.

Support your partial forward lunges

GenuTrain Knee Support

SHOP NOW

The medical-grade knit and patella pad in our GenuTrain Knee Support activate the muscles and improve sensorimotor function, protecting the knee and improving your awareness of how you move and position the joint.

You can also try our GenuTrain A3 for mild knee arthritis and GenuTrain P3 if you have patella tendon pain, ITBS, or kneecap instability.

 

Try other rehabilitative lunge variants

• Lunge from the floor is a good exercise to deepen the range of motion without placing excess strain on the knee.
• Clock lunges test balance and coordination, and work more areas of the legs and glutes.

Get into lunge progression

• Slide lunges place more focus on the front leg.
• Forward lunges activate more of the core and front leg to help you push off and stay stable.
• Lunge and twist activate more of the glutes.
• Walking lunges require more balance and core involvement.
• Jumping lunges increase the intensity and add a cardio element.

 

More Information