By The One on One Team

Last Updated: 5/10/26

Why Lunging Matters More as We Age

Lunging is one of the most important movement patterns we train, especially for active aging adults. Every time you walk, climb stairs, or change direction, you are moving through a split stance position. The ability to control your body in that position directly impacts balance, mobility, and strength.

As we age, these qualities naturally decline. Balance becomes less reliable, joint range of motion decreases, and strength is harder to maintain. The lunge pattern allows us to train all three at once. When performed well, it challenges your ability to stabilize, move through range, and produce force in a position that closely reflects real life.

In this Focus Point, we will review how we build and progress the lunge pattern from foundational split squats to more advanced variations, using our Three Keys for Proper Exercise Form to ensure each repetition is effective.

Building the Lunge Pattern

All lunging variations begin with a foundation. For most clients, that starts with the bodyweight split squat.

The split squat allows you to establish balance, proper posture and strength in a stationary position. It gives you the opportunity to learn how to move up and down while maintaining alignment, without the added complexity of stepping.

Once that movement is mastered, we can progress in two primary ways:

  • Add load, such as a two-arm low carry split squat, to increase the strength demand
  • Add movement, stepping into lunges in different directions (forward, reverse, lateral, and rotational)

While these variations may look different, the expectation remains the same: posture, balance, and range of motion are the top priorities. If progressing the lunge pattern causes any of these to break down, the variation is likely too advanced. 

Applying Our Three Keys for Proper Exercise Form

Key #1: Setup and Endpoints

A strong setup creates the foundation for an effective lunge.

In a split stance, your feet should be placed farther than a typical stride with the back heel elevated away from the floor. At the bottom of the movement, both knees should be bent, and you should feel balanced between your front and back leg.

Your endpoint is the greatest depth you can reach while maintaining control of your body. This will vary from person to person. The goal is to move through as much range of motion as you can without losing balance or posture.

Key #2: Maintain a Capital “I”

Throughout the movement, your torso should resemble a capital “I.” Avoid allowing your capital “I” to get shorter, tipped side to side or rotated.

Maintaining this position ensures that the movement is driven by the legs, while the trunk provides stability. Once posture is lost, the exercise becomes less effective and can place unnecessary stress on the joints.

Key #3: Limit Leaks

Because lunging challenges balance and coordination, it is common to see compensations. These “leaks” make the movement easier, but reduce its effectiveness.

The most common leaks we see include:

  • Allowing the hips to shift side to side
  • Leaning forward when standing up
  • Losing control at the bottom of the movement and “bouncing” back up
  • Not utilizing a full range of motion

Each of these leaks reduces the demand on balance, mobility, or strength, which are the exact qualities we are trying to train.

Final Thoughts

We see lunging as more than just another lower body exercise. It is a movement that directly supports your ability to remain independent and active.

Because it is so familiar, it can be easy to go through the motions. Over time, that lack of attention reduces the benefit of the exercise. The next time you see a split squat or lunge in your program, take a moment to refocus on your setup, posture, and execution and experience the difference.