Static Knee & Toe over Lunge
The Static Knee & Toe over Lunge mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. No equipment needed: it uses just your bodyweight.
Static Knee & Toe over Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Upper Calf (gastrocnemius)
How to do the Static Knee & Toe over Lunge
Setup
Stand in a wide split stance with one foot forward and one foot back.
Ensure your posture is upright, core engaged, and hands are placed on your hips or at your sides for balance.
Movement
Slowly lower your hips directly downward toward the ground by bending both knees simultaneously.
As you lower, keep your front knee tracking over your toes while maintaining a straight, vertical torso. Ensure your back knee hovers just above the ground without touching it.
Push through the heel of your front foot to return to the starting upright split position.
Maintain control throughout the movement and avoid shifting your weight excessively onto your toes.
Static Knee & Toe over Lunge FAQs
What muscles does the Static Knee & Toe over Lunge work?
The Static Knee & Toe over Lunge mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Static Knee & Toe over Lunge?
None. The Static Knee & Toe over Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Static Knee & Toe over Lunge go on?
It belongs on leg day in a push/pull/legs routine.
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