There are few better ways to build up your glutes and hamstrings than with lunges. But walking lunges—one of the most popular variations—can give a bit of trouble to guys with knee pain.

If you fit that description, try alternating lunges. By stepping forward and then pushing off your front heel to return to the starting position, you eliminate the transition phase that puts the full weight of your body on your knees.

You’ll spare yourself the pain and still reap great muscle-building benefits.

Here is How to Do It

1. Step Forward Take a long stride forward and lower your back knee to the floor.

2. Step Back Drive through your front heel to return to the start. Alternate legs with each rep.

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