"Most people assume the knee is fragile, but the truth is it actually thrives when you move it regularly and with purpose," says Dr. Gbolahan Okubadejo, MD, an NYC-based spinal and orthopaedic surgeon. "The cartilage in your knee doesn't have its own blood supply, so it relies on the compression and release of movement to absorb nutrients and stay healthy."
"Sitting for long periods and avoiding activity actually accelerates knee degeneration far more than moderate exercise ever would," Dr. Okubadejo says. "Building a consistent movement habit keeps the joint lubricated, the surrounding tissue resilient and your knees functioning well into old age."
"Lunges directly exercise the hamstrings, quadriceps and gluteal muscles," states Dr. Luke Garbarino, MD, an orthopedic surgeon specializing in hip and knee replacement surgery at Northwell Health. "The abdominal muscles, hip abductors and calf muscles are also involved in stabilizing the body during lunges, so they are exercised as well."
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That being said, he shares that there's no agreed-upon "perfect" number of lunges to do each week for better knee health.
Dr. David Shau, MD, an assistant professor at the Burnett School of Medicine at TCU, also said the number can vary and isn't just based on your current fitness level.
Dr. Shau shares that he suggests:
Healthy individuals do 2-3 sets of 8-10 reps of lunges on each leg twice per week, using bodyweight to start (32-60 lunges per leg per week)People with known knee arthritis do 1-2 sets of 6-8 lunges (each leg) once or twice per week (6-16 lunges per leg per week). He says that doing shallower or reverse lunges at first works well for people with knee arthritis. Recovered knee replacement patient waits to get the doctor's approval before proceeding to 1–2 sets of 6–8 reps per leg once per week (6–8). Be sure to talk to your care team about modifications, such as starting with a split squat."If someone is returning from injury, particularly hamstring or quadriceps injuries, then they may want to wait on lunges," Dr. Garbarino says. "These exercises can re-aggravate an injury that is not yet ready to return to exercise. Therefore, patients should wait until approved by their physician."
Why Lunges Support Knee Health
Dr. Okubadejo is a big fan of lunges because they are a more complete lower-body exercise, hitting numerous muscle groups rather than isolating one.
OK, but what does that mean for the knees?
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Stand tall, with your feet hip-width apart.Engage your core.Step forward or backward.Lower straight down under control.Keep the front knee tracking over the second or third toe.Keep pressure through the heel and midfoot.Push through the front leg to return.
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Dr. Okubadejo says common lunge mistakes to avoid include:
Letting your front knee cave inward. The Rx here is to ensure it tracks straight over your toes the entire time, Dr. Okubadejo reports.Leaning your torso too far forward. Form check! "Your chest should stay upright, not hunched over your front leg," Dr. Okubadejo says.Having a "short step." "If your stride is too narrow, your knee shoots past your toes and puts a ton of pressure on the joint," Dr. Okubadejo explains.Dropping your back knee too fast. Use slow, controlled movements as you lower your knee. "Slamming it down is how you bruise it and lose all the muscle work," Dr. Okubadejo warns.5 More Moves for Better Knees
Lunges aren't the only knee-supporting moves you can incorporate in your workout routine. Orthopedic doctors shared five more.
To perform a leg extension:
Sit straight up in a chair. Slowly extend the knee and straighten the leg until the knee is fully extended. Hold this position and flex the knee to 90 degrees. Repeat on the opposite leg. (Dr. Garbarino suggests doing 10 reps on either side.)2. Squats
How-to by: Dr. Garbarino
Stand up straight with your feet shoulder-width apart. (Dr. Garbarino notes that you can place your back on a wall if you need a balance booster.)Keeping the back straight and the torso upright, bend at the knees and hold position.Stand up straight again.
How-to by: Dr. Shau
Lean slightly forward from a chair.Drive through the heels to stand.Lower back down to the chair using control.
4. Step-ups
How-to by: Dr. Shau
Get a low step.Put your foot on the step.Drive up through that leg.Lower slowly.
5. Clamshells
How-to: Dr. Okubadejo
Lie on your side with your knees bent and stacked.Keep your feet together and rotate your top knee open like a clamshell.Hold for a second at the top.Lower slowly and repeat.Related: These Are Hands Down the 10 Best Dumbbell Exercises for Your Legs, Trainers Say
Sources:
Evaluation and Treatment of Knee Pain. JAMA.Dr. Gbolahan Okubadejo, MD, an NYC-based spinal and orthopaedic surgeonDr. David Shau, MD, an assistant professor at the Burnett School of Medicine at TCUDr. Luke Garbarino, MD, an orthopedic surgeon specializing in hip and knee replacement surgery at Northwell HealthHence then, the article about here s how many lunges to do weekly to support knee health according to orthopedic doctors was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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