Static Lunge

A static lunge variation where one leg remains forward in a fixed position throughout the set, building single-leg strength and stability.

Instructions

1. Stand with your feet hip-width apart and take a large step forward with one leg, positioning it so your front foot is flat on the ground.
2. Plant your back foot’s toes on the ground for balance, keeping your torso upright and your core engaged.
3. Lower your body by bending both knees, descending until your front thigh is approximately parallel to the ground and your back knee is just above the floor.
4. Drive through your front heel to return to the starting position, maintaining the same foot placement throughout the set.
5. Complete all repetitions on one side before switching legs.

Tips

• Keep your torso upright and avoid leaning forward excessively.
• Maintain a wide enough stance to ensure stability and proper knee alignment.
• Front knee should track over your toes, not diving inward.
• Control the descent and ascent with a steady tempo.
• Once you master bodyweight, hold dumbbells at your sides for added resistance.