How to do a Static Lunge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Static Lunge
Workouts with Static Lunge
Instructions for Proper Form
Static Lunge is a compound exercise that primarily targets the quads, glutes, and hamstrings. By keeping your feet in a fixed position and lowering your body, you can focus on muscle activation without the added complexity of stepping motions. This variation helps improve balance and stability, and is excellent for building lower body strength without additional equipment.
- Stand in an upright staggered stance with your left leg back behind you.
- Lower your torso to the floor by bending your knees until your left knee reaches just above the floor.
- Hold this position for an allotted time and repeat with the opposite side.
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1. Shin Box Quad
11.1 mSCORESWAPPED 341 TIMESShin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.
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2. Couch Stretch
13.8 mSCORESWAPPED 270 TIMESCouch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.
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3. Air Squats
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4. Lunge
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5. Butt Kick
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6. Dumbbell Lunge
97.6 mSCORESWAPPED 177 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
7. Lunge with Ankle Grab
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8. Mini Loop Band Standing Hip Flexion
32.9 mSCORESWAPPED 117 TIMESThis exercise isolates the hip flexors and quadriceps, enhancing strength and mobility in the hip region. The resistance offered by the mini loop band increases the exercise's intensity, providing a greater challenge and promoting muscle development beyond what's achievable with bodyweight alone.
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9. Walking Lunge
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10. Hip Flow
13.6 mSCORESWAPPED 95 TIMESHip Flow is a dynamic sequence of movements that targets the hip flexors, glutes, and lower back. This compound exercise is designed to improve mobility, flexibility, and stability in the hip region. By flowing through various movements, you enhance the range of motion and activate multiple muscle groups, making it an excellent warm-up or accessory exercise for lower body workouts.
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