Heel Elevated Static Lunge
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Lower Body
Legs
Glutes
Quads
Bodyweight
Unilateral
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Resistance Band
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All Levels
Overview
The Heel Elevated Static Lunge is a challenging variation of the lunge where the front heel is lifted off the ground, keeping you on the ball of the foot. This position increases the demand on balance, coordination, and quad engagement while still strengthening the glutes and hamstrings.
Muscles Worked
PRIMARY:
Quadriceps
Gluteus maximus
SECONDARY:
Hamstrings
Gluteus medius
Calves
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Stand tall and step into a split stance with your front heel lifted off the ground, balancing on the ball of your front foot.
Keep torso upright, shoulders back, and core engaged.
Lower your back knee toward the floor by bending both knees, keeping weight balanced on the ball of your front foot.
Pause briefly when the back knee hovers just above the ground.
Drive through the ball of your front foot to return to the starting position.
Repeat for the prescribed reps, then switch sides.
Variations
Hold dumbbells at your sides or shoulders for added resistance
Perform slow and controlled to emphasize balance and stability
Add bottom-range pulses to increase time under tension
Elevate the rear foot for a Bulgarian-style variation
Benefits
Increases quad activation with heel lifted
Challenges balance, stability, and coordination
Strengthens glutes and hamstrings while biasing the quads
Requires no equipment and can be progressed easily
COACHING CUES
Keep your front heel lifted, balancing on the ball of your foot.
Lower slowly and drive through the ball of your foot to stand tall.
Brace your core for balance.
Notes
The Heel Elevated Static Lunge places the front foot in a tiptoe position, creating a more quad-dominant lunge variation while also demanding greater balance and control. It’s an effective accessory drill to build strength, stability, and coordination.