Stationary Lunge
Intermediate
Also known as: Static Lunge · Bodyweight Split Squat · Bodyweight Stationary Lunge
Expert Advice
If you wobble, shorten the lowering range until each repetition feels steady. Build depth without changing your foot position.
How-to-do Steps
- Stand upright in a split stance with your feet hip-width apart.
- Keep your front foot flat and your rear heel raised throughout.
- Bend both knees to lower your rear knee toward the floor.
- Stop at a comfortable depth while keeping your torso upright.
- Push through your front foot to rise without moving either foot.
- Complete the prescribed repetitions per side, switching lead legs after finishing the first side.
Common Mistakes
- Front knee caves inwardFix: guide it in line with your middle toes.
- Rear knee hits the floorFix: slow your descent and stop before contact.
Coach Cues
Front foot heavyDrop straight downKeep feet planted
Short reminders to keep in mind during every set.
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Muscles Worked
Stationary Lunge primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes45%
Quads50%
Secondary
Calves5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Unsupported split-stance repetitions require balance and control while the lead leg carries most of your weight.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Stationary Lunge work?
Stationary Lunge primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Stationary Lunge?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Stationary Lunge suitable for beginners?
Stationary Lunge is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Stationary Lunge?
Front knee caves inward: guide it in line with your middle toes. Rear knee hits the floor: slow your descent and stop before contact.
