Lunges, squats and many yoga poses (asanas) require a deep bend of the hips and legs. It is important to maintain the knee over the foot for maximum strength and stability. Allowing the knee to go farther forward than the toes can stress knee ligaments:

lunges poor form

Wrong! While the knee going beyond the toes occasionally won’t hurt you, doing so repeatedly can stress the ligaments and menisci. 

How-To-Do-Lunges Perfect Form

Booyah! Perfect…

Lunges Good Form

Right! Even if you don’t have the strength or flexibility to take a long step, a moderate step forward is sufficient, just keep the knee in line with the ankle.


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