If you experience knee pain during lunges or split squats, it’s often not tight quads or hip flexors. Many times it that the quads are working overtime to stabilize the pelvis because your hip musculature is incapable of doing so.
Foam rolling and stretching will typically fail or provide only a partial or temporary solution. Gaining control of the pelvis through better hip and pelvis position and muscle engagement often resolves the knee symptoms quickly. Give this knee pain exercise solution a try.