Lunges are one of the most useful strength exercises for runners because running is essentially a series of single-leg movements. Lunges build strength in the glutes, quads and hamstrings, improve balance and hip stability, and help control the knee, all of which support efficient running and may help reduce injury risk. Start with bodyweight reverse lunges, which are usually the most knee-friendly, then progress to forward, walking, lateral and weighted variations, and eventually Bulgarian split squats. Keep your torso upright, let the front knee track over the toes, and lower under control. Two to three sets of 8 to 12 repetitions per leg, twice a week, is a practical target for most runners alongside their running training.
Health note: This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition such as knee or hip pain. Start with bodyweight, progress gradually and stop any exercise that causes sharp pain.
Why runners should do lunges
Every running stride involves landing on one leg, absorbing force and pushing off again. Weakness in the hips and glutes can allow the pelvis to drop and the knee to collapse inward, which may place extra stress on the knees, hips and lower back. Lunges train the muscles that control these movements in a similar single-leg pattern. They also build strength for hills, improve balance and can help correct side-to-side imbalances. Because they require little or no equipment, lunges are easy to include at home, at the track or in the gym.
Lunge variations
| Lunge | Focus | Level |
|---|---|---|
| Reverse lunge | Knee-friendly, glutes and quads | Beginner |
| Forward lunge | Deceleration strength | Beginner to intermediate |
| Walking lunge | Balance and endurance | Intermediate |
| Lateral lunge | Hips and adductors | Intermediate |
| Curtsy lunge | Glute medius and hip stability | Intermediate |
| Bulgarian split squat | Advanced single-leg strength | Advanced |
How to do a reverse lunge
- Stand tall with feet hip-width apart and hands on hips or by your sides.
- Step one foot back a comfortable distance, landing on the ball of that foot.
- Lower your body until both knees are bent to roughly 90 degrees, with the back knee hovering just above the floor.
- Keep your torso upright and your front knee tracking over your toes.
- Push through the front heel to return to standing.
- Repeat for the desired repetitions, then switch legs or alternate.
Form tips
- Keep your torso upright, avoiding leaning far forward.
- Let the front knee track over the toes, not collapsing inward.
- Lower under control rather than dropping.
- Keep your weight balanced through the front foot.
- Engage your core to stabilize the pelvis.
- Use a mirror or video to check alignment.
Other variations explained
Forward lunge: Step forward rather than back. This trains the body to decelerate, which is useful for downhill running, but it can place more load on the knee, so build up gradually.
Walking lunge: Move forward continuously, alternating legs with each step. It challenges balance and muscular endurance.
Lateral lunge: Step out to the side, bending one knee while keeping the other leg straight. It strengthens the hips and inner thighs, muscles often neglected in straight-line running.
Curtsy lunge: Step one leg diagonally behind the other, targeting the glutes and hip stabilizers.
Bulgarian split squat: Place the rear foot on a bench and lower into a single-leg squat. This advanced variation builds significant single-leg strength.
Muscles worked by lunges
Lunges work several muscle groups at once. The quadriceps on the front of the thigh straighten the knee as you push up. The glutes, especially the gluteus maximus, extend the hip and power the upward movement, while the gluteus medius on the side of the hip stabilizes the pelvis and keeps the knee aligned. The hamstrings assist with hip extension and knee control. The calves help with balance and push-off, and the core muscles keep the torso upright and the pelvis stable. For runners, this combination closely mirrors the demands of each stride, particularly the stance phase when one leg supports the whole body.
Progressing safely
Progression is key to getting stronger without getting hurt. Begin with bodyweight reverse lunges and focus on perfect form for several weeks. Once you can complete three sets of 12 per leg with good control, add difficulty in one of several ways: hold dumbbells or a kettlebell, slow the lowering phase to three or four seconds, add a pause at the bottom, or move to a harder variation such as walking lunges or Bulgarian split squats. Change only one variable at a time. If you feel knee or hip pain, return to an easier variation and check your form. Soreness in the muscles for a day or two after a new exercise is normal; joint pain is not.
Lunges and running performance
Research on strength training for runners suggests that well-designed strength programs can improve running economy, meaning runners use less energy at a given pace, and may help reduce some overuse injuries. Lunges are just one part of such a program, but they are valuable because they train single-leg strength and stability in a running-like pattern. Many coaches recommend combining them with heavier exercises such as squats or deadlifts and with plyometric drills like skips and bounds for a complete approach. Consistency over months matters more than any single session, so aim to make strength work a regular habit rather than an occasional add-on.
Lunges for beginners and older runners
Beginners and older runners can benefit greatly from lunges, but should start conservatively. Holding onto a wall or chair for balance, taking shorter steps and lowering only part of the way are all good modifications. Split squats, where the feet stay in place and you simply lower and rise, are an excellent starting point before moving on to stepping lunges.
Programming lunges into your week
Most runners benefit from two strength sessions a week, placed on easy running days or after easy runs, rather than immediately before hard workouts. Start with two sets of 8 to 10 bodyweight reverse lunges per leg and gradually increase sets, repetitions or add weights such as dumbbells as you get stronger. During heavy training or before races, reduce volume to stay fresh. Combine lunges with other exercises such as glute bridges, calf raises and core work for a well-rounded routine.
Sample runner strength routine
| Exercise | Sets and reps |
|---|---|
| Reverse lunges | 3 x 10 per leg |
| Lateral lunges | 2 x 8 per side |
| Glute bridges | 3 x 12 |
| Single-leg calf raises | 3 x 12 per leg |
| Side plank | 2 x 30 seconds per side |
Common mistakes to avoid
- Letting the front knee cave inward.
- Leaning the torso too far forward.
- Taking steps that are too short or too long.
- Rushing repetitions without control.
- Adding weight too soon.
- Doing hard lunge sessions right before key runs.
Frequently asked questions
Why should runners do lunges?
They build single-leg strength, balance and hip stability, which support efficient running.
Can lunges hurt your knees?
With good form, reverse lunges are usually knee-friendly. Stop and seek advice if you feel pain.
How often should runners do lunges?
About twice a week as part of a strength routine is enough for most runners.
