Static Lunge

Static Lunge


This exercise involves stepping forward with one foot and lowering the back knee towards the ground while keeping the front knee at a 90-degree angle. It primarily targets the quadriceps, glutes, and hamstrings.

Muscle Group

Equipment Required

Static Lunge Instructions

  1. Start by standing with your feet hip-width apart.
  2. Take a big step forward with your right foot, keeping your left foot in place.
  3. Bend both knees to lower your body towards the ground, making sure your right knee is directly above your ankle and your left knee is hovering just above the ground.
  4. Keep your torso upright and your core engaged.
  5. Push through your right heel to stand back up to the starting position.
  6. Repeat on the other side by stepping forward with your left foot.
  7. Continue alternating legs for the desired number of repetitions or time.

Static Lunge Form & Visual

Static Lunge

Static Lunge Benefits

  • Strengthens the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Increases flexibility in the hip flexors and groin muscles
  • Can be modified to target different muscle groups or add resistance
  • Can be done with or without weights, making it accessible for all fitness levels

Static Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Static Lunge Variations & Alternatives

  • Reverse Lunge
  • Walking Lunge
  • Curtsy Lunge
  • Side Lunge
  • Jumping Lunge