{"id":1022174,"date":"2026-08-25T01:45:28","date_gmt":"2026-08-25T01:45:28","guid":{"rendered":"https:\/\/www.europesays.com\/us\/1022174\/"},"modified":"2026-08-25T01:45:28","modified_gmt":"2026-08-25T01:45:28","slug":"why-lunges-are-so-important-for-staying-strong-as-you-age-and-the-3-easier-variations-to-try","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/1022174\/","title":{"rendered":"Why lunges are so important for staying strong as you age \u2013 and the 3 easier variations to try"},"content":{"rendered":"

One of the keys to building lifelong strength is also one of the most overlooked, according to physiotherapist and osteoarthritis expert Alyssa Kuhn DPT<\/a>.<\/p>\n

The key ingredient? Single-leg strength.<\/p>\n

\u2018Too often people are neglecting single-leg strengthening which can lead to muscle imbalances, reduced balance and pain with activities like walking, stairs and sports,\u2019 Dr Kuhn shared on Instagram<\/a>.<\/p>\n

\u2018Single-leg strengthening is important, especially if you notice one leg is stronger than the other.\u2019<\/p>\n

Indeed, a systematic review and meta-analysis<\/a> published in BMC Sports Science, Medicine and Rehabilitation earlier this year found that unilateral (single-leg) training was more effective for improving single-leg strength than bilateral (two-leg) training.<\/p>\n

And when it comes to her favourite single-leg exercises, Dr Kuhn is particularly keen on lunges<\/a>, calling them \u2018one of the most powerful leg exercises you can do, at any age\u2019.<\/p>\n

That\u2019s \u2018because they challenge each leg individually, helping you: build strength evenly, improve balance and stability, and make everyday movements (like stairs and walking) feel easier,\u2019 says Dr Kuhn, who incorporates lunges into her own training at least once a week.<\/p>\n

Why single-leg strength matters as you age<\/p>\n

Maintaining good balance becomes increasingly important for healthy ageing, with research suggesting that your ability to stand on one leg could be a useful marker of overall health.<\/p>\n

One 2022 study<\/a> involving 1,702 middle-aged and older adults found that being unable to stand on one leg for 10 seconds was associated with an 84% higher risk of death from any cause over the follow-up period.<\/p>\n

Importantly, that doesn’t mean poor balance itself causes an increased risk of death. But balance relies on several aspects of physical health, including muscle strength, coordination and neurological function, making it a potentially useful indicator of overall physical capability.<\/p>\n

And there\u2019s plenty you can do to work on it, including single-leg strengthening exercises such as lunges.<\/p>\n

One variation Dr Kuhn particularly recommends? The reverse lunge.<\/p>\n

While forward and reverse lunges target many of the same muscles \u2013 including the quads, glutes and hamstrings, while also challenging your core \u2013 stepping backwards can make the reverse lunge a more comfortable option for some people.<\/p>\n

How to do a reverse lunge\"Image<\/p>\n

Instagram \/ @adventurealive<\/p>\n