What is Static Lunge?
The Static Lunge is an easy, stationary bodyweight leg exercise performed from a half-kneeling start that strengthens the quadriceps, glutes, hamstrings and calves. It improves single-leg stability and balance while minimizing forward movement. Maintain an upright torso and neutral spine; lift the back knee and drive through the front foot for controlled reps.
How to Do Static Lunge
- Set starting position: Begin in half-kneeling with back knee on the floor and front shin near vertical; hips and knees at about 90 degrees. Keep torso upright.
- Align your joints: Square hips and shoulders toward the front, maintain a neutral spine, and position the front foot under the knee to prevent forward knee tracking and reduce joint strain.
- Lift back knee: Lift the back knee off the floor, balance on the ball of the front foot, and engage the core for stability before initiating the drive upward.
- Drive through front: Press through the front heel and mid-foot to extend the knee and hip, exhaling as you rise while keeping the torso upright and hips level.
- Lower with control: Descend slowly by bending the front knee until hips and knees reach 90 degrees; pause briefly and avoid collapsing forward or arching the lower back.
- Switch sides: Return to start and reset alignment, then repeat for equal reps on the opposite leg; rest as needed to maintain strict form.
Muscle Groups
Quadriceps, Hamstring, Calves, Glutes
Description
Set up in a 1/2 Kneeling position, back knee resting on the floor, directly under the hip and shoulder. The shin of your front leg should be close to vertical, your body forming 90 degree angles at the knees and hips.Keep your torso upright, and maintain a neutral back throughout.
Lift your knee off the floor, weight on the ball of your foot. Drive through the front leg, exhaling as you extend the knees and hips. Descend with control.
Repeat for repetitions and then switch sides.
Think about the movement as ‘up and doing’ rather then forward and backward, and be sure you aren’t leaning forward or arching back.
Torso upright and neutral back throughout.
Lift your knee off the floor, weight on the ball of your foot, and drive through the front leg, extending the knees and hips. Repeat from repetitions and then switch sides.
Think about the movement as ‘up and doing’ rather then forward and backward, and be sure you aren’t leaning forward or arching back.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Static Lunge (current)
- Bulgarian Split Squat
- Airborne Lunge Assisted
- Airborne Lunge
Frequently Asked Questions
What are the benefits of the Static Lunge?
The Static Lunge builds quadriceps, glutes, hamstrings and calves while improving single-leg strength, balance, and hip stability. It's low-equipment, joint-friendly and effective for correcting side-to-side imbalances when performed with strict form.
What are common mistakes when doing Static Lunges?
Common errors include letting the front knee travel past the toes, leaning forward, arching the lower back, or pushing with the back leg. These mistakes reduce effectiveness and increase injury risk; slow controlled reps and correct alignment fix most issues.
How can I progress or modify the Static Lunge?
To progress, add weight (dumbbells or kettlebell), increase reps, or perform tempo variations such as slow eccentrics or pauses. For easier options, reduce range of motion or use a support for balance. Bulgarian split squat is a higher-intensity alternative.