Strength in Rehabilitation: Page 4 - Lunge
Lunge
What the research says
Lunge-based exercises are highly effective for developing lower limb strength, balance and single-leg control, making them an important movement pattern in rehabilitation and performance training. Research has shown that split squat and lunge variations can significantly increase activation of the gluteal, quadriceps and hamstring muscles while also improving pelvic and trunk stability during dynamic movement. Compared to bilateral exercises, unilateral training such as lunges may also reduce asymmetries between limbs and improve movement quality during walking, running and change-of-direction tasks. The ability to load each leg independently makes lunge variations particularly valuable following injury, allowing strength to be developed progressively while maintaining good movement mechanics and minimising compensatory patterns.
A fundamental unilateral movement pattern involving coordinated flexion and extension of the hips, knees, and ankles, where one leg works independently to lower and raise the body while maintaining balance, stability, and control.
Key movement principles involved
Unilateral movement: Each leg works independently, highlighting strength imbalances.
Joint coordination: Hips, knees, and ankles flex and extend together.
Balance and stability: Requires control of the centre of mass over a changing base of support.
Control and alignment: Knees and hips must stay aligned to maintain efficient movement and reduce injury risk.
In essence Lunge is any single leg task.
Variations
Below are some specific lunge techniques starting with low difficulty and progressively increasing in skill and load demand. The aim is to work hard whilst keeping your pain levels low and movement quality high. In one workout you may choose 2–3 of the exercises below, depending on your goals and stage of rehabilitation, which can be discussed with your physiotherapist. When starting a strengthening programme, it is often beneficial to begin with less challenging variations to gradually build capacity in the muscles, tendons and joints. If you are new to resistance training, early improvements in strength are often driven by neural adaptations and improved motor control, while meaningful structural muscular adaptations generally take a minimum of six weeks of consistent training.
Step up (high)
Single leg press
Weighted lunges
Barbell Split squat
Barbell reverse lunge
Single leg RDL - smith machine
Single leg stand
Step downs