Static Lunge

Exercise / Hip, Leg

Static Lunge

A static lunge, also known as a stationary lunge, is a variation of the lunge exercise. It’s called “static” because, unlike the traditional lunge where you step forward or backward, in a static lunge, you remain in one position throughout the exercise. Static lunges are effective for building strength and stability in the lower body, and they can also help improve balance.

How to do:


Static Lunge

  1. Stand with your feet hip-width apart.
  2. Take a step forward with one foot, and then take a larger step backward with your other foot. Your feet should be positioned so that when you lower your body into the lunge, both knees form 90-degree angles.
  3. Keep your torso upright with your chest lifted and your shoulders relaxed. Your core should be engaged for stability.
  4. Lower your body by bending both knees simultaneously.
  5. Hold the lowered position for a moment, and then push through the heel of your front foot to return to the starting position.
  6. Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.


  1. Strengthens Leg Muscles: Static lunges primarily target the quadriceps, hamstrings, and glutes, helping you build leg strength and muscle definition.
  2. Improves Balance and Stability: Holding a static lunge position requires balance and stability, which can help prevent injuries and improve your overall functional fitness.
  3. Enhances Core Activation: Your core muscles are engaged to maintain proper form, resulting in improved core strength and better posture.
  4. Versatility: Static lunges can be tailored to various fitness levels and goals. You can increase the challenge by adding weights or incorporating different variations like twisting lunges or pulsing lunges.

Static Lunge Muscles Worked

It primarily targets the muscles in the legs, including the quadriceps, hamstrings, and glutes. The muscles worked during static lunges include:

Synergists - Gluteus Maximus
Synergists - Adductor Magnus
Synergists - Soleus
Dynamic Stabilizers - Hamstrings
Dynamic Stabilizers - Gastrocnemius
Stabilizers - Tibialis Anterior
Stabilizers - Gluteus Medius
Stabilizers - Gluteus Minimus
Stabilizers - Quadratus Lumborum
Stabilizers - Obliques
bodyweight lunge muscles anatomy