The Lunge Mistake That’s Wrecking Your Knees (And How to Fix It in Seconds)
Most people think fitness is about going harder, faster, and heavier. Wrong. Fitness is about doing things right—so you get stronger without breaking your body in the process.
I’ll tell you straight: I’m a stickler for technique. Always have been, always will be. Why? Because good technique keeps you from getting hurt, and it makes sure you’re actually training the muscles you’re supposed to be training. Otherwise, you’re just grinding yourself into the ground and calling it “work.”
Today I want to talk about something that seems boring, even laughably small… but it can completely transform your training. Ready for it?
Foot placement.
Yeah, I know. Doesn’t sound like much. But if your foot is off by just a few degrees, you’re setting yourself up for wobbling, wasted effort, and knee pain that can sideline you for weeks—or years.
My Story: Two Torn Tendons at Once
I’m not just preaching here—I learned this the hard way. Years ago, I tore both patellar tendons off my kneecaps at the same time. Let me tell you: that’s not the kind of injury you walk off. I’ve always played hard, and sometimes your body lets you know just how hard.
During recovery, I was desperate to find a way to keep training without wrecking my knees again. That’s when I started experimenting with foot position in exercises like lunges, split jerks, and even in fighting stance.
What I discovered was simple: turning the front foot in just slightly—just a few degrees—changed everything.
Why Turning Your Foot Works
When you lunge with both feet pointing straight ahead, you’re unstable. You wobble side to side, your thighs burn in ways they shouldn’t, and your core and glutes never kick in.
Try this experiment:
Step into a lunge with both feet pointing straight. Have a friend push you lightly from the side—you’ll wobble like a Jenga tower.
Now turn your front foot in just slightly. Suddenly, your knee stacks over your ankle, your back foot lines up, and your body locks in. You’re stable. Strong. Ready to push off, punch, or lift.
That tiny adjustment takes pressure off the patellar tendon, activates the muscles that are supposed to be doing the work, and eliminates the teeter-totter walk you see in most gyms.
It’s the difference between just doing lunges and actually training your body.
Even Pro Athletes Do It
Don’t just take my word for it—watch a baseball pitcher. When they throw, their front foot points directly at the target. Not straight ahead. Why? Because the body locks into place, channels power forward, and keeps everything aligned.
The same principle applies to your training. Whether you’re lunging, split-snatching, or squaring up in a fighting stance—foot turned in, body locked, power engaged.
Why This Matters for YOU
Here’s the truth: most people avoid lunges altogether because they hurt their knees. But in most cases, it’s not the lunge that’s the problem—it’s the sloppy foot placement.
Fix the foot, and you fix the pain. You start training the muscles you’re supposed to train. You build stability, not stress. And you unlock more power in every movement, whether you’re lifting, fighting, or just carrying groceries without tweaking your back.
Ready to Train Smarter?
At Steve Woolridge’s Krav Maga & Fitness Center, this is what we do—we drill the details that make training safe, powerful, and life-changing. Anybody can make you sweat. Not everybody can make you stronger for the long haul.
So if you’re tired of teetering lunges, cranky knees, and wasted workouts, come train with us. We’ll fix the small things that deliver BIG results.
See you on the mat.
—Steve