Static Lunge
Description
The static lunge (bodyweight split squat) holds a fixed split stance and performs up-and-down lunging without stepping. It is the simplest lunge variation and builds single-leg strength without the balance challenge of stepping.
Muscle Group
Equipment Required
Static Lunge Instructions
- Stand with feet hip-width apart. Step your right foot forward into a split stance.
- This is your fixed position for the set.
- Lower your back (left) knee toward the floor.
- Descend until your left knee is just above the floor.
- Drive through your front foot to rise.
- Complete all reps in this stance, then switch feet.
- Keep your torso upright.
- Aim for 10 to 15 reps per leg.
Static Lunge Form & Visual
Static Lunge Benefits
- Simplest lunge variation
- No stepping required
- Builds single-leg strength
- Beginner-friendly
- No equipment needed
- Progresses to weighted split squats
Static Lunge Muscles Worked
- Quadriceps (front leg)
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Static Lunge Variations & Alternatives
- Dumbbell Static Lunge
- Bodyweight Lunge (stepping)
- Walking Lunge
- Bulgarian Split Squat
- Rear-Foot Elevated Split Squat
