CaloSign inLunge alternatives
Lunges work one leg at a time, which evens out a stronger side and trains balance. If they bother your knees, stepping up onto a stair keeps the single-leg work with less strain; the deeper and sideways versions are for knees that are happy.
No equipment 4
Step-up onto a stair
Whole foot on the step, push through the heel.
Start with 2 × 10 each leg, build to 3 × 12 each leg.
Works: quads and glutes, with the calves
Tempo: 2s down · 1s up
Lateral lunge
Sit into one hip, the other leg stays straight.
Start with 2 × 10 each leg, build to 3 × 12 each leg.
Works: glutes and quads, with the hamstrings
Tempo: 2s down · 1s up
Skip with sore knees.
Curtsy lunge
Step behind and across, hips stay square.
Start with 2 × 10 each leg, build to 3 × 12 each leg.
Works: glutes and quads, with the hamstrings
Tempo: 2s down · 1s up
Skip with sore knees or lower-back pain.
Bulgarian split squat
Back foot on a bench or sofa, front shin near vertical, drop straight down.
Start with 2 × 10 each leg, build to 3 × 12 each leg.
Works: quads and glutes, with the hamstrings and core
Tempo: 2s down · 1s up
Skip with sore knees.
With dumbbells 1
Walking lunge with dumbbells
Long steps, torso tall, back knee kisses the floor.
Start with 2 × 10 each leg, build to 3 × 12 each leg.
Works: quads and glutes, with the hamstrings and core
Tempo: 2s down · 1s up
Skip with sore knees.
If something hurts
- With sore knees: Step-up onto a stair.
- With lower-back pain: Step-up onto a stair, Lateral lunge, Bulgarian split squat, Walking lunge with dumbbells.
Start with the easier number and build up over a couple of weeks. Stop if something hurts, and ask a doctor or physiotherapist about pain that stays - this is general guidance, not medical advice.
Let the app do the swapping
CaloDaily plans your week of workouts around what you have - home or gym, dumbbells or none - and any joints to go easy on. Tap a move you can't do and it offers these same swaps, with the reps adjusted. Pair it with the calories burned calculator to see what a session is worth.
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