Static Lunge
Build lower body strength & balance with Static Lunges! A simple, effective exercise for quads, glutes, & hamstrings.
The Static Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Static Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Static Lunge Variations and Alternatives
How to do the Static Lunge
Stand upright with your feet hip-width apart. You may choose to hold dumbbells at your sides for added resistance.
Take a step forward with your right leg, keeping your spine straight and shoulders back.
Bend your knees to lower your body until your right thigh is parallel to the ground and your right shin is vertical. Your left knee should gently touch or hover just above the ground. Your front knee should be in line with your ankle.
Keep your torso upright and core engaged throughout the movement.
Hold the lunge position for a specific duration or as long as you can maintain good form.
Return to the starting position by pushing through the heel of your right foot to stand up.
Switch legs and repeat the same process with the left leg forward.
Perform an equal number of repetitions on each leg to maintain balance in muscle development.
Remember to breathe steadily throughout the exercise, and make sure to warm up beforehand to prepare your muscles for the workout. If you're new to lunges, start without weights and focus on form before adding weights for progression.
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Static Lunge FAQs
What muscles does the Static Lunge work?
The Static Lunge mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Static Lunge?
Dumbbells.
Is the Static Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Static Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Static Lunge variations and alternatives?
Similar exercises include the Alternating Sprinter Lunge, Balance Rear Lunge, Barbell Front Rack Lunge and Barbell Lateral Lunge.
Training calculators
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