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Lunges hurt my knees. Is there an alternative?

Before you give up on lunges altogether, evaluate your technique. Many men lean forward at the waist during lunges, which puts added pressure on their knees, says sports coach Carter Hays. “Too much energy is going forward, rather than straight down.”

To avoid leaning, imagine a one-metre-by-one-metre box marked in four equal squares on the gym floor. Position your feet in the squares diagonally across from each other, keep your knees flexed over your toes, and look ahead as you complete the lunge. Picture a pole running from the middle of the box up through your torso.

Still in pain? Try step-ups; they’re easier on the knees, says sports coach Mike Robertson. Stand in front of a bench or step. Place one foot on the bench, then drive through your heel and step up. Step down slowly to the starting position. Do three sets of six to 12 reps with each leg, three times a week.