Why Most People Hate Lunges… But Actually Need Them 🦵😅
Let’s be honest first.
Most people don’t like lunges.
If you ask someone, “Squats or lunges?”,
lunges usually lose — badly.
Let’s admit it — lunges don’t feel kind.
✅ They make us feel unsteady
✅ One leg always feels weaker
✅ Balance feels scary🫨
✅ Knees feel “exposed”
✅ They remind us of what we can’t do yet
Lunges don’t hide weakness.
They reveal it — and that can feel confronting.
Why Lunges Actually Matter in Real Life 🚶🏻♂️
Even if you never do lunges in the gym, your body still needs lunge activity.
Think about everyday movements:
❇️ Walking up or down stairs
❇️ Stepping off a curb
❇️ Getting in and out of a car
❇️ Walking downhill
❇️ Reaching forward to pick something up
❇️ Catching yourself when almost trip
All of these are single-leg, split-stance movements — which is exactly what lunges train.
You’re not “doing lunges” —
you’re living lunges.
A Moment That Stayed With Me 🧓🛍️
Last Sunday, I saw an elderly man in a mall.
He was trying to walk down just a few steps.
What caught my attention was this:
➡️ He moved one leg down
➡️ Suddenly pulled it back
➡️ Tried again with the other leg
➡️ Hesitated
➡️ Looked unsure
This wasn’t confusion.
This was his body not trusting itself.
Why did he act like this?
Because walking down steps requires:
✔️ Single-leg strength
✔️ Balance
✔️ Knee and hip control
✔️ Confidence that the supporting leg won’t give way
His brain was likely saying:
“Which leg is safer?”
“Can this leg hold my weight?”
That hesitation is often a sign of lost unilateral strength and stability — something lunges directly train.
Common Lunge Mistakes (Very Common!) ⚠️
Many people say lunges hurt their knees — but usually it’s because of these mistakes:
✳️ Stance too narrow (walking on a tightrope)
✳️ Front knee collapsing inward
✳️ Overstepping too far
✳️ Rushing the movement
✳️ Leaning backward instead of controlling the descent
✳️ Ignoring the back leg completely
✳️ Holding breath
These mistakes turn lunges from a functional exercise into a stressful one.
Proper Way to Perform Lunges — And Why It Matters 🧠🦵
A good lunge is not about depth or speed.
It’s about control.
Why this matters:
When lunges are done correctly, they:
✅ Strengthen knees instead of hurting them
✅ Improve balance and coordination
✅ Build confidence in single-leg support
✅ Protect against falls as we age
Consequences of NOT training lunges:
☑️ Fear of stairs
☑️ Hesitation when stepping down
☑️ Increased fall risk
☑️ Loss of independence over time
☑️ Avoidance of movement due to insecurity
This isn’t about aesthetics.
It’s about function and freedom.
Final Thoughts 💭✨
Lunges aren’t just an exercise.
They’re a life skill.
They teach your body:
➡️ How to trust one leg
➡️ How to control descent
➡️ How to stay steady when life shifts
The man at the mall wasn’t weak — his body just lacked the confidence that comes from practice.
Train lunges not to look strong,
but to move through life without hesitation.
Because one day, that step down matters more than any workout ever did 💛
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