Static Lunge

Master the static lunge to build lower body strength and stability. This bodyweight exercise targets your glutes and quads for powerful legs.

IntermediateThighs Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Static Lunge

Compound

Static Lunge Kick

Thighs · Gluteus Maximus · Body weight

Intermediate

Description

A Static Lunge is a lower body exercise that works the glutes, quads, and hamstrings. It involves dropping the back knee towards the ground, while keeping the front foot stationary and the torso upright.

Save Static Lunge to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Static Lunge

01
Setup
Stand tall with your feet hip-width apart, ensuring your core is engaged and shoulders are relaxed.
02
Setup
Step one foot forward about 2-3 feet, keeping your back heel lifted and maintaining a hip-width stance between your feet for balance.
03
Slowly lower your body by bending both knees simultaneously, keeping your torso upright and shoulders stacked directly over your hips.
04
Continue lowering until your front thigh is parallel to the floor and your back knee hovers just an inch or two above the ground, forming roughly 90-degree angles at both knees.
05
Hold this deep lunge position statically for the prescribed duration, maintaining a stable posture and focused abdominal engagement.
06
To finish the set, push through your front heel to stand back up to the staggered starting position, then switch legs and repeat the process.

Tips

Focus on driving through the heel of your front foot to activate the glutes more effectively and maintain stability during the hold.
Keep your gaze forward and chest open to help maintain an upright torso, preventing any unnecessary rounding of the back.
Ensure your front knee tracks in line with your second and third toes, preventing it from caving inward or outward, which protects your knee joint.
Actively squeeze the glute of your back leg to help stabilize your hips and prevent excessive anterior pelvic tilt, improving hip alignment.

Common mistakes

Leaning too far forward or backward reduces glute and quad engagement; keep your torso upright and shoulders stacked directly over your hips.
Allowing the front knee to extend beyond the toes places undue stress on the knee joint; ensure your front shin remains relatively perpendicular to the floor.
Not lowering enough reduces the exercise's effectiveness; aim for both knees to form 90-degree angles with your back knee hovering just above the ground.

In the Ellim app, Static Lunge unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train static lunge?

Get Ellim — Free

Questions

What muscles does Static Lunge work?

Static Lunge primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineous, Soleus, Tensor Fasciae Latae.

Is Static Lunge good for beginners?

Static Lunge is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Static Lunge?

You need Body weight to perform Static Lunge. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Static Lunge?

Focus on driving through the heel of your front foot to activate the glutes more effectively and maintain stability during the hold. Keep your gaze forward and chest open to help maintain an upright torso, preventing any unnecessary rounding of the back. Ensure your front knee tracks in line with your second and third toes, preventing it from caving inward or outward, which protects your knee joint. Actively squeeze the glute of your back leg to help stabilize your hips and prevent excessive anterior pelvic tilt, improving hip alignment.

What are common mistakes when doing Static Lunge?

Leaning too far forward or backward reduces glute and quad engagement; keep your torso upright and shoulders stacked directly over your hips. Allowing the front knee to extend beyond the toes places undue stress on the knee joint; ensure your front shin remains relatively perpendicular to the floor. Not lowering enough reduces the exercise's effectiveness; aim for both knees to form 90-degree angles with your back knee hovering just above the ground.