Lunges Workout for Runners: 10 Variations That Build Strength, Balance & Power

Let me be straight with you—if you’re not doing lunges, you’re leaving serious gains on the table

Running is a one-leg-at-a-time sport. Every stride is basically a single-leg squat on the move. So if you’re only doing two-leg lifts (like squats) and ignoring one-leg training? You’re skipping half the work. That’s like showing up to race day with only half your gas tank full.

That’s why I’m a huge believer in lunges.

They force you to train each leg independently. Balance, control, strength—it’s all in the mix. They’re as close as you can get to mimicking your actual running mechanics in the weight room or at home. One coach nailed it: “If you’re only training both legs at once, you’re missing half the equation.” Truth.

I’ve coached marathoners who shaved serious time off their races after adding lunges into the mix. One woman cut 20 minutes off her marathon after adding weekly sessions of lunges and squats. Another runner came back from a knee injury stronger than before—and she said she rehabbed with “a ton of lunges.” Her cardio had to play catch-up to her new legs. That’s what happens when you strengthen the chassis that holds your engine.

And don’t just think of lunges as a speed trick. They’re armor.

Too many runners have that “Corvette engine in a Yaris frame” problem—killer endurance in a body that can’t hold up. That’s how you end up injured. Lunges help you fix that. They strengthen the glutes, quads, hamstrings—yep, the big guns—but also the hips, core, and stabilizers most runners flat-out ignore.

As I always say: lunges don’t just build strength—they build control. Posture, balance, power… all wrapped into one simple move. Add them consistently and you’ll move better, feel more solid, and be way less likely to break down mid-run.

Stick with me—we’re diving into the muscles lunges target, the benefits you get as a runner, and 10 badass lunge variations to plug into your training right now.

What Muscles Do Lunges Work?

Lunges are the Swiss Army knife of lower-body strength. They hit a ton of muscle groups in one move—especially the ones that matter most when you’re logging miles.

Here’s what you’re working with every rep:

• Quads – These guys do the heavy lifting as you push up from the lunge.
• Glutes – Your powerhouse. Especially the glute max, which drives hip extension and gives your stride that “kick.”
• Hamstrings – They stabilize and assist on the way down and fire during the push-up. Great for keeping knees happy and healthy.

But lunges don’t stop there. Your core (abs and low back) has to stay braced to keep you upright. Your hip stabilizers (like the glute medius) fire to stop you from tipping over. Even your calves and ankles kick in for balance and push-off power.

That’s what makes lunges so damn effective. One move trains your whole running system—from big muscles to the little guys you didn’t know you were neglecting. And because lunges are unilateral (one side at a time), they help fix those sneaky left-right imbalances. Everyone favors one side. Lunges call you out and clean it up.

Here’s the kicker—science backs this up. A study in the Journal of Strength & Conditioning Research found that forward lunges (including walking and jumping versions) improved hamstring strength and boosted sprint speed over just six weeks. That’s not fluff—that’s results.

The eccentric control (that slow lowering phase) is where the real gold is. That’s what strengthens the hamstrings and glutes. And if you’ve ever bombed a downhill and trashed your quads? You know how valuable that eccentric strength is.

Even better, lunge variations can fill in gaps that running doesn’t hit. Running is mostly straight-ahead. But lateral lunges? They work those inner and outer thighs—crucial for hip control. Toss in lunges with rotation or overhead presses and you’ve got bonus work for your obliques, arms, and shoulders.

Bottom line: lunges train you to be a more balanced, powerful, and injury-resistant runner.

Why Runners Should Make Lunges a Non-Negotiable

Let me shoot straight with you — if you’re not doing lunges, you’re leaving gains on the table. Period.

Lunges don’t just torch your legs in a good way — they dial in your proprioception. That’s just a fancy word for body awareness. Basically, your brain learns how to keep you steady when your feet are doing funky things. Like landing on a root, dodging a pothole, or hammering a sharp turn on a rocky trail.

Every time you drop into a lunge, your nervous system goes: “Okay, where’s my knee? My ankle? My center of gravity?” And that pays off when you’re out on the trails or running on sketchy sidewalks. It’s no wonder coaches throw lunges into trail runner training all the time — it’s one of the best moves for building agility and cutting down ankle-rolls.

Lunges That Stretch You While You Move

One of my favorite things about lunges? They double as a dynamic stretch. Yep, they’re doing two jobs at once.

Drop into a deep lunge, and boom — you’re opening up that tight hip flexor in your back leg, while your front hamstring gets a nice stretch too. That’s gold before a run. I’ve had runners swear their first mile felt sluggish until they started doing walking lunges in their warm-up — now their legs feel ready to roll right out the gate.

Now listen — how you lunge matters.

As I tell my trainees: warm-up lunges aren’t strength lunges. Before a run, use bodyweight, stay in control, and keep the focus on movement and mobility. You’re waking up your muscles, not going beast mode. But when it’s strength day? Add load, go deeper, slow it down, and chase that burn. Same move — two different purposes. That’s the beauty of it.

Why Lunges Never Get Old

Here’s the deal: lunges are crazy versatile.

Beginner? Start shallow, hold onto something for balance. More advanced? Add dumbbells, a barbell, or even do explosive jump lunges (we’ll hit those soon). There are so many variations, it’s hard to get bored. And with each one, you can tweak the challenge to fit your needs — build strength, improve form, boost flexibility, or fire up power for that final kick.

Whatever your goal — longer stride, injury resistance, more strength on hills, faster sprint finishes — there’s a lunge variation built for it.

So yeah, lunges aren’t just a leg day filler. They’re a legit game-changer.

Big-Time Benefits of Lunges for Runners

Here’s a breakdown of the big-time benefits—and why they matter when you lace up:

Here’s the real-world truth: lunges fix the common weak links in most runners.

A lot of us have over-dominant quads and lazy glutes (thanks to that forward-only motion we live in). One runner I worked with had stubborn knee pain. Turns out, her quads were doing all the work—and her glutes were just along for the ride. Once we got her glutes firing properly (yes, with a healthy dose of lunges), the pain disappeared. No joke. It never came back.

You don’t need to overhaul your training to make lunges work. Just sprinkle them in consistently—during warm-ups, after easy runs, or as part of your strength days.

10 Lunge Variations Runners Should Master

Not all lunges are created equal. Each one hits different muscles and gives you different tools in your runner toolbox — from basic stability to raw power.

Let’s break it down. Master the forward lunge first, then level up with these variations.

1. Basic Forward Lunge

The bread and butter of single-leg strength

This is your go-to move. Simple, effective, and brutally humbling when done right.

When to use:

Warm-ups, recovery strength days, or anytime you need to reinforce the basics. Rehab? This is often the first move I bring back to re-train proper mechanics.

Targets: Quads and glutes are the main hitters here, with hamstrings, calves, and your core tagging along to stabilize.

Form tips:

• Big step forward.
• Drop down ‘til both knees hit 90°.
• Front knee stays stacked over your ankle — don’t let it cave in or fly past your toes.
• Keep your torso tall, chest proud.
• Push through the heel of your front foot to rise up.
• No cheating with the back leg — front side does the work.

Coach cue: Picture a string pulling the top of your head toward the sky. That’ll help keep your posture clean.

Why it matters:

This move mimics running — but in a bigger range of motion. It trains your legs not to collapse when things get tough. It even reinforces better running form by teaching your body to stay tall and keep that knee from diving inward (a classic tired-runner mistake).

Real runner story: One guy on Reddit said his first mile always felt trash — heavy legs, stiff everything. Then he started doing some light lunges and leg swings pre-run. Boom — now his first mile feels smooth and strong. Sometimes, that’s all it takes: 2–3 minutes of activation before you hit the road.

2. Weighted Lunges

Build real strength. No fluff.

Bodyweight lunges are great — but if you want more power, you’ve gotta load ‘em up.

When to use:

Hit these on strength days. They’re clutch during base training or off-season when you’re focused on building that running engine.

How to load:

Hold dumbbells at your sides, rack kettlebells at your shoulders, or throw a barbell on your back. Even a single dumbbell at your chest works if that’s all you’ve got. Start light and dial in the form.

Goal: Progressive overload — fancy term for making things harder over time. Add reps, add weight, rest less. That’s how you grow stronger. Weighted lunges hammer the quads, glutes, and hammies, setting you up for more force with every stride.

Key tip: Don’t let the weight wreck your form. Keep your chest up, abs tight. Take the same big step, hit that 90°, and push through the heel. If you’re leaning or wobbling, drop the weight and clean it up.

Real talk: A lot of runners — especially women — worry lifting will bulk them up. I hear it all the time. Truth is, unless you’re eating in a surplus and lifting like a bodybuilder, you’re not gonna get huge. One female runner I coached worked her way up to squatting her bodyweight — didn’t gain a pound, but her glutes and hamstrings got strong and defined. That’s the kind of strong you want.

3. Jumping Lunges

Add fire to your legs. Explode like you mean it.

Now we’re getting spicy.

Jumping lunges are plyometric, which means power-focused. They’re loud, explosive, and they’ll jack your heart rate fast.

When to use:

Throw them into a HIIT workout or plyo circuit once or twice a week. Especially great for sprinters, trail runners, and anyone looking for a quick burst at the end of a race. But don’t do them before long runs or races — save your legs.

Why bother:

These light up your fast-twitch muscle fibers — the ones that help you explode. That translates into better stride turnover, stronger finishes, and more pop in your push-off. Plus, they boost balance and coordination. Think of it like ninja training for your legs.

How to do it:

Start in a lunge. Jump up. Switch legs in mid-air. Land soft. Repeat. No breaks. No flailing.

Form tips:

• Soft knees.
• Tall chest.
• Pump those arms like you’re sprinting.
• Keep it snappy and springy.
• Don’t grind — when you feel yourself slogging or your jumps get tiny, you’re done.

Heads up: If your knees or ankles are sketchy, skip these for now. Build base strength first. Impact’s no joke.

Science drop: One sports study showed runners who added plyos (like jump lunges) actually improved their 10K times — even while running fewer miles. Why? Because plyos train your muscles to store and release energy better (called the stretch-shortening cycle). That’s a fancy way of saying: they make you springier.

4. Reverse Lunges – Your Knees Will Thank You

Reverse lunges don’t get the hype they deserve—but trust me, they should. It’s the same basic move as a regular lunge, except you step back instead of forward. And that little tweak? It can make a huge difference—especially for beat-up knees.

Why I like ’em:

Forward lunges can feel like a punch to the kneecap if you’ve got cranky joints. Reverse lunges? Way gentler. By stepping back, you take pressure off the front knee and shift some of the load to your glutes and hamstrings. That’s not just easier—it’s smarter.

If your knees bark after every run, this variation could be your new go-to. I’ve coached runners who couldn’t lunge forward without pain, but switch it up to reverse and boom—smooth sailing.

There’s even research to back this up—reverse lunges put less stress on the patella, and more work into the posterior chain. Translation? Happier knees, stronger butt.

When to use ’em:

• Coming back from knee pain? Start here.
• Just getting into strength work? Start here.
• Need a solid move in your warm-up or leg day routine? Yep—start here.

I often tell newer runners to master the reverse lunge before tackling forward ones. It’s easier to balance, easier on the joints, and still gets the job done.

What you’re hitting:

• Glutes (big time)
• Quads
• Hamstrings
• Hip flexor stretch on the trailing leg

You’ll really feel your front-leg glute kick in when you stand back up—that’s money right there. Feels a lot like the push-off in your run stride.

How to do it (the right way):

• Stand tall, chest up.
• Step back like you mean it.
• Drop your back knee so it’s just above the ground.
• Front knee should stay above your ankle, not wobbling all over.
• Push through your front heel to come back up.

Keep your stance hip-width apart—you’re not walking a tightrope. Alternate legs or hammer one side at a time.

Coach’s take: You know that drive phase in your stride—when you’re pushing off strong and powering forward? Reverse lunges mimic that. Do enough of these and you’ll feel more pop in your step, especially on hills or during speedwork.

Tip: If forward lunges piss off your knees, reverse lunges are the fix. All the strength, none of the pain.

Your turn: Have you tried reverse lunges? How do your knees feel? Let’s talk.

5. Running Lunges – Turn Strength Into Speed

This one’s for the runners who are tired of lifting just for the sake of lifting. You want your gym work to actually make you faster, right? That’s where “running lunges” come in.

They’re not an official exercise name—it’s more of a coach’s hack. But they’re pure gold for translating strength to running power.

What They Are

Start in a forward lunge. As you rise up, drive the back leg up into a high knee, like you’re taking off in a sprint. Then step right back into the lunge and repeat.

It’s basically a running drill disguised as strength work.

Why It Works

• Builds balance and coordination
• Reinforces good form—chest up, core tight
• Trains explosive hip drive
• Teaches your body to generate force off one leg—just like running

And yeah, it’ll make your glutes burn like hell.

How to Nail It

• Lunge forward with your right leg
• As you rise, drive the left knee up like you’re sprinting
• Arms should swing naturally (left knee up = right arm forward)
• Hold that balance for a beat—then step back into the next lunge
• Repeat or alternate sides (alternating is tougher)

When to Use

Use this as a form drill, a warm-up before speedwork, or as part of a runner-specific strength circuit. Two or three sets of 10–12 per leg is plenty. Go for clean reps, not sloppy speed.

I like to throw these in before strides or intervals. They wake up my hips and get my mind locked into fast running mechanics.

Coach’s Take

If you’ve ever felt like your strength work wasn’t showing up in your running, this move connects the dots. It teaches you how to explode off the ground, lift your knees, and hold posture—all things you want mid-stride.

Real-world win: After adding these, I noticed better lift on hill sprints and smoother turnover on tempo runs.

Heads up: Don’t try these if your regular lunges are still wobbly. Master the basics first.

You up: Have you tried this drill before? Feel that power in your stride? Let me know how it went.

6. Pulse Lunges – Embrace the Burn

Ah yes, pulse lunges. These bad boys don’t look like much—until your legs start shaking like Jell-O at mile 23.

They’re not fancy. But they’re brutal in the best way.

What’s the Deal?

Instead of going all the way up and down in a lunge, you get low… and stay low. Just pulse up and down a few inches at the bottom. That’s it. But don’t let the simplicity fool you—your quads are about to light up.

Why Bother?

• Builds muscular endurance
• Works your stabilizers and core
• Great for mental toughness
• Gets your legs used to working under fatigue (hello, last 5K of a marathon)

These are perfect for the end of a workout, when your legs are already cooked. Just a few rounds will smoke your quads, glutes, and hamstrings.

And yeah, that burn? That’s where the good stuff happens. Lean into it.

How To Do It

• Start in a lunge (let’s say right leg forward)
• Drop into position—back knee hovering off the ground
• Now pulse up and down a few inches. Smooth and controlled.
• Stay low. Stay steady. Try 15–20 pulses, then switch sides

Form Tips

• Keep your front knee over your ankle—don’t let it drift past your toes
• Stay upright—no slouching
• Keep your core tight (this helps you balance when the burn kicks in)

If your legs shake? Good. That means you’re pushing it. But if you feel pain in your knees, stop and check your form.

Coach’s Take

Pulse lunges teach you to stay strong when you’re tired—that’s race-day gold right there. They mimic that end-of-run fatigue, when your form wants to collapse. These drills train your brain and body to hold it together when it matters.

Bonus: They’re low-impact and easy to do anywhere. I’ve done ‘em in hotel rooms, parking lots, even waiting for laundry.

7. Lateral Lunges – Because Running Isn’t Always Straight Ahead

Let’s be real—most runners live in one gear: straight-ahead grind. But life? Trails? Random curbs? They’ll throw sideways chaos your way. That’s where lateral lunges step in.

What’s the Move?

Instead of your usual forward or reverse lunge, this one goes sideways. Step out to the side, bend one leg while keeping the other straight. Boom—side lunge.

Why It Matters

This hits muscles you’ve probably been ignoring—especially if all you ever do is run in a straight line. We’re talking inner thigh (adductors), outer hip (abductors like the glute medius), plus some quad and glute fire too. And let’s not forget the sweet stretch in your groin and inner thigh—feels brutal at first, but in a good way.

Ever had IT band issues or knee pain that just shows up uninvited? Lateral lunges help fix the muscle imbalances that lead to that crap. Road runners: this keeps your knees tracking clean and tight. Trail runners: this is your secret sauce for side steps, rock dodges, and not face-planting when the terrain gets messy.

I’ve coached runners who couldn’t figure out why they kept tweaking the same hip over and over. Turns out, their stabilizers were asleep at the wheel. A few weeks of these side lunges? Game-changer.

When to Do Them

Toss them into your dynamic warm-up, strength day, or cooldown. They’re great for stretching out tight hips after a long run. If your first few reps feel stiff—good. That means you’re waking up neglected zones.

Shoot for 8–12 reps per side.

Coach’s Form Tips

• Feet flat, toes mostly forward (a slight natural turn is fine)
• Chest up, core tight
• Sit back into the lunge, like you’re loading up a single-leg squat
• Don’t let that bent knee cave inward—keep it lined up with your toes
• Keep the straight leg… well, straight. You’ll feel that stretch, trust me

Mini coaching moment: Tight hips? This move will humble you. But if you stick with it, you’ll build stability, mobility, and strength from angles you didn’t even know existed.

Got sore inner thighs the next day? Congrats. You found the muscles you’ve been ignoring.

8. Reverse Lunge + Kick – A Wake-Up Call for Your Stride

You want a move that fires up your hips, stretches your hammies, and gets you ready to fly? This one’s it.

The Move

Step back into a reverse lunge. Push up through your front leg, and swing your back leg forward into a kick. Repeat. You’re combining strength and dynamic stretch in one clean motion.

You’re not just standing there doing leg swings—you’re working both glutes, hammies, quads, hip flexors, and your balance all at once.

I use this one right before tempo runs or track work. Gets everything activated and loose in a way that static stretching just can’t touch.

Why Runners Love It

• Reverse lunge = strong glutes, hamstrings, and quads
• Kick = wakes up tight hamstrings and stiff hip flexors
• Combo = better range of motion and smoother stride from the first mile

It also challenges your balance—because for a split second, you’re airborne and one-legged. Sound familiar? That’s basically what running is.

When to Use It

Perfect warm-up drill. Do 6–8 reps per leg before a hard run. Can also slide into a mobility circuit on strength days.

Pro Tips for Real Runners

• Kick with control, not like you’re trying to break boards in karate class
• Focus on quality, not speed
• Point your toes up during the kick to really stretch that hamstring
• Slight lean back during the kick? Fine. Just don’t overdo it
• Balance shaky? Do it near a wall. No shame in that

Level Up or Scale Down

• New to it? Skip the kick—just drive the knee up for now
• Want more challenge? Add speed or a little hop during the kick

Quick reflection: What’s tighter—your hamstrings or your balance? Try this drill and find out. Then do something about it.

This move is like a dress rehearsal for your run—train your brain and body to move better before the first stride.

9. Lunge with Rear Leg Raise – Glutes Meet Grace

This one’s sneaky hard. You’ll lunge forward like usual, but when you come up? You’re lifting that back leg straight behind you. Hello, balance and booty burn.

What It Works

This combo lights up:

• Glute max and hammies on the lifting leg
• Glute medius on the standing leg (good luck staying upright without it)
• Lower back and core to keep your torso from tipping over

It’s like mixing a lunge with a single-leg deadlift—and getting the best of both.

How to Do It (Without Falling Over)

• Step into a forward lunge
• Push through your front heel to stand
• As you rise, hinge forward slightly and lift your back leg behind you
• Keep everything in one clean line from head to heel—like a human letter T

Your back leg should get up to about parallel with the floor, or close. Squeeze the hell out of that glute at the top, then bring the leg back down and repeat.

Warning: This Will Challenge Your Balance

You will wobble. That’s the point. All those little stabilizer muscles (especially in your ankles and hips) are learning how to fire and keep you steady.

Coach truth: Running is a series of controlled single-leg hops. If your balance is trash, your form will be too. This move fixes that.

Start with 6–10 reps per side. Go slow. Form beats speed here.

Form Tips

• Don’t round your back when you hinge—stay tall through your spine
• Keep your weight mid-foot to heel on the standing leg
• Feel like you’re tipping forward from your hips, not just flinging your leg back
• Need to scale it? Skip the lunge and just work the rear leg lift until balance improves

This one’s a favorite in rehab routines for ankle sprains, IT band flare-ups, or post-injury reboots. It forces everything to fire together—glutes, core, balance—just like in real-world running.

Runner homework: Can you do this move without tapping your foot for balance? If not, that’s your new goal.

You’ll build not just strength, but body control—and that’s what keeps you upright on sketchy trails, uneven sidewalks, and random life chaos.

10. Step-Up + Lunge Combo: Your Secret Weapon for Hills and Power

Alright, if I could make every runner do one move outside of running, this one might be it.

The step-up + lunge combo? It’s a beast. We’re talking full-on uphill power and downhill control in one punchy move. I’ve thrown this into my own workouts and coached others through it—and every time, it delivers. You’ll feel it where it counts: quads, glutes, calves, and that stubborn core.

What You’ll Need

Nothing fancy. Just grab a solid bench, box, or step—around mid-shin to knee height. Make sure it doesn’t wobble. That’s non-negotiable. If it’s sketchy, skip it or find a sturdier option.

How to Do It (Without Busting Your Shins)

Here’s the play-by-play:

1. Stand in front of the box.
2. Step up with your right foot, drive through your heel, and bring that left knee high—like you’re climbing a steep hill.
3. Step the left foot back down behind you into a reverse lunge. Your right foot stays up on the box.
4. After the lunge, drive the left foot back up and repeat.

Do a full set, then switch legs.

This move flows—step up strong, control the step back, and lunge down smooth. No flopping, no shortcuts. Your legs will hate you, but your running will thank you.

Why This Move Works So Damn Well

It’s not just another leg exercise. This one’s built for runners.

• That high knee? It mimics uphill running and builds drive power—hello glutes, hello hip flexors.
• The reverse lunge? That’s your downhill controller. It works the eccentric phase (aka the braking system).

Runners don’t just go forward—we go up, down, and sometimes sideways. This helps you handle all of it.

So yeah, you’re building strength—but also coordination, balance, and real-world running mechanics.

When to Throw It In

• 1–2x per week in your strength routine
• Especially if you’re training for a hilly race or trail run
• Great for boosting sprinting pop or vertical bounce (if that’s your thing)

Start with 6–10 reps per side. When it gets easy (it won’t, but if it does), hold some dumbbells. Want more of a challenge? Add a hop at the top after the step-up—but only if your form is rock solid.

Quick Form Tips from the Trenches

• Plant your whole foot on the box. No heel hanging off.
• Drive that opposite knee high at the top—like you mean it.
• In the lunge, lower with control. Don’t crash down.
• Front thigh = about parallel. Back knee = bent behind, not slamming into the ground.
• Keep your torso tall and braced. Slight lean = fine. Folding like a lawn chair = not fine.
• And again: check that box is secure. No one wants a wipeout story here.

Variations

• New to this? Do step-ups and lunges separately first.
• Want to level up? Grab weights. Or add that step-up jump.
• Low on space or gear? Use stairs or a low bench. Make it work.

I’ve had runners tell me that once this move became a regular in their week, hills stopped feeling like death marches. That knee drive becomes second nature. The glutes start firing like they should. And the bonus? You start running more “springy.” Like you’ve got that extra bounce in your stride.

It’s also a huge bang for your buck—one move, multiple muscles, real-world benefits. Not just stronger legs… smarter legs.

Sample Lunge Workouts for Runners

Let’s put all this into action. Here are two ways to work lunges into your running life.

Pre-Run Lunge Activation (5 Minutes)

Warming up doesn’t have to be boring. This quick lunge circuit fires up the exact muscles you’re gonna need once you hit the road.

Do this right before a run—especially hard workouts or long runs.

• Reverse Lunge + Kick: 6 each side
  (Loosens hips and wakes up hamstrings.)
• Pulse Lunges: 10 pulses each leg
  (Burns your quads and glutes alive—in a good way.)
• Lateral Lunges: 6 each side
  (Opens the hips and adds side-to-side stability.)

Go straight through with minimal rest. You’ll feel it. Legs will be more responsive from the first mile, and your form? Way sharper.

I’ve used this warm-up personally before tempo runs. The difference between a cold start and this? Night and day.

Runner’s Strength Circuit (20–30 Minutes, 2x/Week)

Do this on your strength or cross-training days. It’s the kind of routine that builds stronger runners—not bodybuilders.

One round =

• Weighted Forward Lunges: 8 each leg
• Step-Up + Lunge: 6 each leg
• Jumping Lunges: 20 seconds (go hard, but stay clean)
• Lateral Lunges: 8 each side
• Plank: 30 seconds (core’s part of running too)

Rest for 1–2 minutes. Then go for 2–3 rounds total.

This hits strength, power, balance, and mobility. Everything you need to support your running without stealing your legs for days.

One runner told me after 4 weeks of doing a similar circuit, her long runs got easier. Her pace improved too. Not from running more—but from running stronger.

Coach’s Tip

Don’t sacrifice form to chase reps.

If your knees are wobbling, your back’s arching, or your lunge looks like a dying spider crab—pause. Reset. Drop the weight or rest longer.

It’s better to do 6 clean reps than 10 janky ones that risk injury.

Train smart. Push with purpose. The results will come.

Don’t Let Lunges Wreck You – Common Screw-Ups to Avoid

Lunges are awesome. But only if you don’t butcher the form. Done wrong, they’ll mess with your knees and rob you of all the gains. I’ve seen plenty of runners who mean well but end up hurting more than helping because they rush through sloppy reps.

So, let’s clean it up. Here’s what to watch for:

Leaning Too Far Forward

If your chest is diving toward the floor mid-lunge, that’s a red flag. You’re likely stepping too short or letting your core go limp. That forward lean? It dumps pressure onto your lower back and knees.

Fix it: Take a bigger step, and stand tall. Pretend there’s a string pulling your head to the ceiling. Keep your torso upright—just like your running form. Want to work hips more? Lean forward on purpose. But otherwise, stay vertical.

Knee Caving Inward (Aka the “Oh No My ACL” Move)

This one’s serious. If your knee wobbles inward as you lunge, you’re stressing the ligaments—especially the ACL—and it usually means your glutes are sleeping on the job. Sound familiar? It’s a common issue when runners get tired too.

Fix it: Drive that knee out so it stays right over your toes. Strengthen your glute medius—think clamshells, band walks, side steps. You don’t need heavy weights to start. Get the form dialed first. Use a mirror if you need to check yourself.

Stepping Too Short or Too Long

Too short? You’re loading the knee big time. Too long? You’ll lose balance and probably skip that nice 90-degree bend you want in both knees.

Fix it: When you’re at the bottom of the lunge, your front shin should be vertical (knee over ankle), and your back knee should hover under your hip. It might take some trial runs to find your sweet spot—everyone’s hips are a little different.

Heel Coming Off the Ground

Pushing off your toes might feel natural, but it’s a shortcut to calf strain and cranky knees.

Fix it: Keep your front foot planted—heel flat—and push up through it. That’s how you wake up those glutes and take pressure off the knees.

Forgetting the Core & Upper Body

Look, your legs do the heavy lifting—but if your core’s on vacation and your shoulders are slouching, your form’s falling apart.

Fix it: Brace your abs like you’re about to take a punch. Pull your shoulders down and back. Think proud runner posture. You’re not just training legs—you’re training stability too.

Going Too Hard, Too Fast

A hundred lunges on day one? Cool if you like not walking for a week. I’ve seen it: runners go full beast mode, and then can’t train for days. Not worth it.

Fix it: Start small—bodyweight only, 2–3 sets of 8–10 reps. See how you feel tomorrow. Then slowly add weight or tougher variations. Progress, don’t punish.

Self-check after a set: You should feel your quads, glutes, and hammies talking to you. But if your knees or low back are yelling in pain—that’s not soreness. That’s a problem. Form check. Always.

Quickfire FAQs: Lunge Truth Bombs for Runners

Are lunges better than squats?

“Better” isn’t the right word. Different is. Squats are great for power and balance, but lunges are more “runner real”—they work one leg at a time, like running. That’s why most coaches (including me) always make room for lunges. Running = single-leg strength. Train for that.

Do both if you can. If you’re short on time, lunges give you more bang for your buck in running-specific strength and balance.

How often should I lunge?

2 to 3 times a week works for most runners. Mix it in with your strength days or even tack on a set of bodyweight lunges before runs to activate the right muscles. New to strength work? Start with 2 days. Keep it consistent. Muscle memory builds faster that way.

Are walking lunges runner-approved?

Heck yes. Walking lunges are gold. They stretch, strengthen, and mimic a longer stride. Great for hip mobility too. Add them to warm-ups, cooldowns, or field drills. Just don’t rush the form—same rules apply as with forward lunges.

Can lunges help with knee pain?

If you’re doing them right, absolutely. Lunges can protect your knees by building strength in the muscles that support the joint—glutes, quads, hammies. They also train proper alignment.

Already dealing with knee pain? Start with reverse lunges or partial range, and maybe chat with a physio to tweak the form. Done right, lunges are part of many rehab programs for a reason.

Why am I so sore after lunges?

Because they work! Especially if you’re new to them. DOMS (that post-workout soreness) is normal as long as it’s in the muscles—not in your joints.

To minimize the soreness:

• Ease in slowly
• Stretch and move afterward
• Stay hydrated
• Use active recovery (like a chill walk or easy spin)

Good news? The more you do lunges, the less sore you’ll get. Your body will adapt—and get stronger.

Can I swap my whole leg day for lunges?

If time is tight, yeah, you can make lunges your MVP. But ideally, toss in some variety: squats, deadlifts, step-ups, calf raises… each hits slightly different muscles and angles.

But if all you’ve got is 15 minutes and a patch of floor? Go hard on lunges—you’ll still walk away stronger.

Final Take: Build That Running Engine, One Lunge at a Time

Here’s the bottom line: Lunges are a runner’s secret weapon.

They train strength, balance, stability—and they fix imbalances before those imbalances wreck your stride.

Running is a one-leg-at-a-time sport. So, train that way.

Start with simple lunges—forward, reverse—master the form, then level up to weighted or jumping lunges as you go. Use them in warm-ups to wake up your glutes or on strength days to build power.

Be smart with the load. If your weekly running mileage is heavy, keep the lunge work light that week. If your running is dialed back, hit the strength a little harder. It’s all about balance. Listen to your body, and play the long game.

Your knees will thank you. Your stride will clean up. And trust me—when the hills hit or the final miles get gritty, those lunge-trained legs will carry you through.

Your Move:

Got lunges in your weekly training plan? Which variation do you use most—forward, walking, reverse, or something spicy like jump lunges? Drop a comment or let’s compare notes.