Lunges round out any workout routine with many variations — side lunges, forward lunges, jumping lunges, reverse lunges and curti lunges.
With so many lunge options, how do you know where to start? Easy: Choose a lunge option that’s easy to perform and safe on your joints, like a static lunge.
Build your leg and butt muscles when you perform static lunges with proper form. Read on for form tips.
What is a static lunge?
A static lunge is a great place to understand proper form for a lunge. During this exercise, your legs do not move; They stay in the same place until you switch legs completely.
When you can hold a static lunge with proper form, consider adding weight.
If you’re using free weights, hold them in your hands on either side of your hips. If you’re using a medicine ball, cradle it between your hands at chest height.
We recommend starting with light weights (five to 10 pounds) and working up to strength.
“Always add up [weight] Carefully and slowly to encourage proper form while adding intensity,” says Jesse Levy, NASM-CPT, Camp Gladiator partner trainer and area director.
Static Lunge: Step-by-Step Instructions
- Stack your shoulders over your hips, engage your core and look straight ahead.
- Step your right leg straight ahead. Lengthen your stance and bend both your knees to 90 degrees. Track your front knee over your ankle to protect your joints. Levy points out that if you add stress to areas of the body that aren’t meant to be stressed, you can cause short-term or long-term injuries to your knees, ankles and other areas. So, keep your knees on your toes.
- As you lower your back knee to the floor, your back heel will lift. Align your heels over the balls of your feet.
- Lunge as low as possible with proper form. Using your left leg, push your leg up to stand straight; Place your feet in the split position. That one is representative.
- Repeat steps and switch sides.
What Muscles Do Static Lunges Work?
Adding lunges to your weekly workout routine is an effective way to build your lower body muscles. They do your job:
- Quadswhich stretches your knee and controls the flexibility of your knee joint.
- Hamstrings/calves: The hamstrings help extend the hips and the calves stabilize the ankle joint.
- Glutes, which works to build strength in your hips and buttocks. The glutes extend your hips and control knee tracking.
- Core/lower back muscleswhich acts as a stabilizer during a lunge.
A simple exercise like the static lunge engages many muscles at once. You reap the benefits of the static lunge when you do it in anger.