Lunges are one of the most powerful exercises for building strength, stability, and balance. They’re a staple in CrossFit, HYROX, running programs, and gym training everywhere. But there’s a catch: they’re also one of the most common exercises to cause knee pain.

Why do so many athletes struggle with lunges? And more importantly, should you push through the pain, or is it a warning sign you’re doing damage?

As a physiotherapist, I treat athletes with this exact issue every week. The good news is that most cases of lunge-related knee pain can be fixed. With the right tweaks to technique, smarter training progressions, and a focus on stability, you can keep lunges in your program without sacrificing your knees.

Here’s how.

Why Do Lunges Hurt Your Knees?

If lunges leave you wincing, you’

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