Best Lunge Alternatives for Bad Knees (Safe & Effective)

The single-leg burpee, comparable in intensity to the single-leg leg press machine, is a challenging full-body exercise that provides a more intense workout than traditional lunges.

Here's how you can perform a single-leg burpee:

1. Begin in a standing position on one leg.
2. Lower yourself into a squat position and place your hands on the ground before you.
3. Kick your standing foot back to be in a one-legged plank position.
4. Perform a push-up (optional), then jump your foot back towards your hands.
5. Jump into the air explosively with the same leg, raising your arms above your head.
6. Repeat the sequence on the alternate legs.

Learn More: Best Leg Exercises for Bad Knees

Split Squats

According to ResearchGate, split squats are a popular alternative to lunges, known to exert less strain on the knee joint, making them more comfortable for many people [2].

Here’s how to do it:

1. Stand with your feet hip-width apart.
2. Go forward with one foot.
3. Raise the heel of your back foot.
4. Lower your body vertically until your back knee is off the ground.
5. Ensure your front knee is above your ankle.
6. Push through with your front foot to return to the starting position.
7. Repeat with the opposite leg.

Also Read: Best Hack Squat Alternatives

As a trainer, I recommend single-leg box squats as a potent exercise for focusing on individual leg strength and stability, offering an ideal bodyweight opportunity to enhance unilateral leg training.

Here's how to perform this exercise:

1. Start by standing in front of a box or a sturdy bench.
2. Lift one foot off the ground, maintaining balance on the other foot.
3. Slowly lower your body towards the box, keeping your chest upright and your back straight. Make sure your knee remains in line with your toes.
4. Lightly touch the box with your glutes. All your weight will be distributed on one leg.
5. Push and follow the motion to return to the standing position.
6. Repeat with the other leg.

Bulgarian Split Squats

The Bulgarian split squats take the traditional split squat up a notch by elevating the rear foot, a variant of the classic split squat. 

Here's how you can perform them:

1. Position yourself in a staggered stance with your back to a bench or box.
2. Lift one foot and place it on the elevated surface behind you.
3. Bend your front knee towards the ground, keep your torso upright and keep your front knee in line with your toes.
4. Drive up through your front heel to return to the standing position.
5. Repeat on the other side.

I often suggest goblet squats to beginners because they effectively target the lower body, improve flexibility, and engage the upper body through the positioning of the held weight.

This functional exercise serves as a versatile and user-friendly introduction to weighted squats, offering a balanced and efficient workout.

To perform a goblet squat:

1. Stand with your feet hip-width apart.
2. Hold a kettlebell or dumbbell on your chest with both hands.
3. Lower your body into a squat, pushing your hips back and bending your knees. Keep your chest upright.
4. Return to the starting point, keeping the weight close to your chest throughout the movement.

Static Lunge

Static lunges, or split squats, are ideal for those who experience knee discomfort or have balance concerns, as they engage similar muscle groups to traditional lunges but reduce joint impact.

This exercise works the quads, glutes, and hamstrings while promoting improved balance and coordination.

To perform a static lunge:

1. Stand upright with your feet hip-width apart.
2. Go forward with one foot, keeping the heel of your back foot raised.
3. Go low until both knees are bent in a 90-degree position.
4. Keep the front knee above your ankle and the back knee pointing down.
5. Push with your front foot to go back to the starting position.

Sled drags stand out as a unique and rigorous alternative to lunges.

This exercise offers effective endurance and strength training for women, targeting the lower body muscles and significantly enhancing cardiovascular fitness.
To perform a sled drag:

1. Stand facing the sled, holding the straps or handles in both hands.
2. Lean back slightly and dig your heels into the ground, starting the movement with a slight squat.
3. Drive through your legs and walk backward, pulling the sled towards you.
4. Keep a steady pace and continue for a set distance or time.

Sumo Deadlift

Embracing the Sumo Deadlift into your routine provides an intriguing variation to the conventional lower body workout.

This type of exercise puts more emphasis on the inner thighs compared to regular lunges.

Here's how you can effectively execute a sumo deadlift:

1. Stand with your feet spread wider than the width of your hips, with your toes pointing slightly outwards.
2. Bend your hips and knees to reach down and grip the barbell with both hands inside your legs.
3. Raise your chest and straighten your back, then push through your heels to lift the weight off the floor.
4. Fully extend your hips and knees at the top of the movement before carefully lowering the barbell to the ground.

I often recommend glute bridges to my clients as a great alternative to lunges. This exercise primarily targets the posterior chain, focusing on strengthening the glutes and hamstrings.

Glute bridges are a low-impact exercise that provides several benefits. They are particularly effective in improving hip mobility and promoting lower back health, which I've observed in many of my clients.

Here’s how to perform it with just your body weight:

1. Go on your back with your knees bent and your feet flat.
2. Put your arms and palms down.
3. Lift your hips and push through your heels. The goal is to form a straight line from your knees to your shoulders.
4. Squeeze your glutes and lower your body back down.
5. Repeat as needed.

Walking Lunges

Though reminiscent of traditional lunges, walking lunges bring exciting motions.

This variant engages your core while enhancing balance and coordination, enriching your fitness regimen. 

Here's how you perform walking lunges:

1. Stand tall with your feet hip-width apart.
2. Move forward with your right foot and lower your body with your right knee at a 90-degree angle.
3. Push through your right foot to stand up, bringing your left foot forward to step into the next lunge.
4. Repeat the process with your left foot leading.
5. Continue the walking lunges for your chosen number of repetitions or distance.