Runner’s love lunges and you should. When done properly they should strengthen your butt, quads, and calves. They also help to improve ankle stability. Lunges should not hurt your knees. Here are some key tips to proper form for a lunge.
1. Step forward with right leg
2. Transfer your weight down between your two feet. *not forward*
3. Do not let knee go beyond toe.
4. Push up and back with front leg to return to start.
Work up to doing 3 sets of 10, 12, or 15 reps. Try alternating legs, adding weight, or lunging onto unstable surface (bosu).