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 Static Lunge is a foundational unilateral lower body exercise that develops strength, balance, and stability. With feet fixed in place, this variation emphasizes control through the hips and legs while reducing forward momentum, making it highly effective for building single-leg strength.
Muscles Worked
PRIMARY:
Quadriceps
Gluteus maximus
SECONDARY:
Hamstrings
Gluteus medius
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Stand tall and take a step forward into a split stance, keeping feet hip-width apart for balance.
Keep your torso upright, shoulders back, and core engaged.
Lower your back knee toward the ground by bending both knees, keeping front shin vertical.
Pause briefly when the back knee is just above the floor.
Press through your front heel to return to the starting position.
Repeat for prescribed reps on one side, then switch legs.
Variations
Hold dumbbells at your sides for added resistance
Perform with rear foot elevated (Bulgarian split squat) for increased difficulty
Add a forward lean to emphasize glutes
Perform pulses in the bottom range for endurance
Benefits
Strengthens quads, glutes, and hamstrings
Improves single-leg balance and stability
Builds control without forward or backward stepping
Effective bodyweight movement that can be progressed easily
COACHING CUES
Keep torso tall and core braced.
Drop straight down and don’t lean forward.
Drive through your front heel.
Control the descent, don’t crash your back knee.
Notes
The Static Lunge is a beginner-friendly yet highly effective lower body exercise. It isolates one leg at a time, improving balance and symmetry while building strength in the quads, glutes, and hamstrings. It also serves as a foundation for more advanced lunge and split squat variations.