Seated on Knee Lunges
Seated on knee lunges are performed from a kneeling starting position, transitioning into a half-kneeling lunge by stepping one foot forward. This variation reduces the balance demand of standing lunges and focuses more deeply on the hip flexor and quad of the front leg.
How to do it
- Begin in a kneeling position on both knees.
- Step one foot forward into a half-kneeling lunge position.
- Lower your hips toward the floor until the front thigh is parallel to the floor.
- Return the front foot back to the kneeling position.
- Repeat on the other side for the desired repetitions.
Form cues
- Start tall in a kneeling position on both knees
- Step your front foot forward with control
- Keep your torso upright as your hips lower
- Push through your front foot to return to the start
Breathing: Inhale as you lower your hips toward the floor, and exhale as you push back up to the starting position.
Common mistakes
- Rushing the transition, which makes it harder to keep your balance and control.
- Letting the front knee cave inward, which places unnecessary stress on the joint.
- Leaning too far forward from the waist, which shifts work away from your quads.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 seconds
Lose weight
3 sets × 12–15 reps per leg, rest 45 seconds
Build muscle
3 sets × 8–12 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have knee discomfort or joint sensitivity, ease off the depth of your lunge or choose a gentler alternative.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my knees feel uncomfortable during this exercise?
Try placing a folded towel or mat underneath your knees for extra cushioning, or reduce how low you step down.
How often can I do seated on knee lunges?
You can safely perform this movement 2 to 3 times a week as part of a lower body or home workout routine.
Should I feel this in my quads or my hips?
It is normal to feel work in both your front thigh (quads) and the front of your back hip (hip flexors).