How To Do Static Lunges Properly

Static lunges are a bodyweight exercise designed to work your entire lower body. They build strength in your core and lower body by targeting your hip flexors, quadriceps and hamstrings.

It is a calisthenic exercise and all you need to do is get into the lunge position and hold for a lower-body workout. Additionally, doing the move will build strength and coordination that you need to do other lunge variations like the side lunges, walking lunges, and split squats.

It may look like a forward lunge, but the static lunges not only uses a smaller range of motion but also its starting position is a static, split-stance.

HOW TO DO STATIC LUNGES

Here are the steps for performing the exercise.

  • Start by standing upright with your feet hip-width apart. Take a large step backward with one foot such that this split stance becomes your initial position.
  • Raise the heel of your back foot such that the weight evenly distributes across the ball of that foot. Dig your front foot onto the floor for stability.
  • Ensure that your chest is lifted, chin is up, abs contracted for a straight back and hands placed on your knees.
  • Now, lower the front hip, knee and ankle while also allowing the back knee to bend to a 90-degree angle towards the floor. Ensure that your front knee is in line with your ankle and that you balance on your back toes.
  • Hold at the bottom of the movement for a few seconds.
  • Then, squeeze your glutes as you press up back to the initial position. As you complete the movement, squeeze your quads while straightening your spine and maintaining a slightly bent knee.
  • Repeat the movement for the desired number of sets and reps then switch to the other leg.

STATIC LUNGES MUSCLES ENGAGED

The move targets almost every muscle of the lower body like your glutes, quads, hamstrings and calves.

STATIC LUNGES BENEFITS

Static lunges are a great home workout. If you can take a large step forward, you can practice static lunges. With no need for equipment, the static lunges is a simple, lower-body exercise that you can practice anywhere.

STRENGTHEN LEG MUSCLES

The move is a great low-impact exercise that builds leg muscle strength. This low-impact component prevents you from putting pressure and impact on your knees and joints.

Strengthened hamstrings, calves, and quadriceps help you easily perform daily actions.

TONE YOUR GLUTES

The move also effectively targets the glutes. The glutes are nicely targeted by focusing your weight on your heel as you press up.

IMPROVE YOUR BALANCE AND STABILITY

Since you’re basically balancing on the ball of your back foot, the core is engaged for stability. Also, since the feet are separated from front to back, you will need to tighten your abs and keep your posture tall.

Therefore, the range of motion is great training for your core. Consequently, the activation your glutes and leg muscles get can result in improved balance and coordination.

STATIC LUNGES ALTERNATIVES

SIDE LUNGES

Side lunges are also called lateral lunges. They are done side-to-side instead of front-to-back.

The muscles that are worked are the glutes, back, hips, and inner and outer thighs. The move can help smooth cellulite.

WALKING LUNGES

The walking lunges requires a smooth forward transition from one leg to the other instead of just standing tall. This tests your coordination and tightens your core, hips, and butt in the process. It

Consistency with the exercise will help you improve your everyday range of motion.

REVERSE LUNGES

Reverse lunges involve lunging backward instead of forward. They are easy on the knees and ankles and help build your muscles.

You may need to do them slowly as they require a lot of concentration.

TWISTING LUNGES

The twisting lunges involve adding a twist to any lunge routine be it stationary, walking, or reverse lunges. It engages your abs, glutes and quads so that you’re not thrown off-balance.

CURTSY LUNGES

Curtsy lunges works your glutes while sculpting and strengthening your butt and thighs too. Strong glutes can help support your back and knees and consequently help soothe achy joints.

You can use dumbbells or a kettlebell to increase the challenge.

STATIC LUNGES MISTAKES TO AVOID

LETTING YOUR HIPS AND KNEES FLARE

Do not let your knees flare out to the side as this can shift the tension from the intended muscles and even cause injury. Ensure that your hips are facing forward or, in other words, kept square.

Also keep all your toes square as well. This will provide stability of both hips and knees as you descend into a lunge.

LOADING ALL THE WEIGHT ON YOUR BACK KNEE

Do not exert all the pressure of your weight on the back knee alone. The split stance of the static lunges allows you to balance the weight on both legs.

Ensure the front knee is directly over your knee and the back one is hovering just above the ground. Push off your front foot a you try to stand up for balance.

NOT ENGAGING YOUR CORE

Do not fail to engage your core as you lower down. Keep your ab muscles contracted and slightly lean forward for stability and maintaining the integrity of the spine.

Additionally, engaging your core will ground you better as rise back up to the starting position.

NOT KEEPING YOUR KNEE AND ANKLE IN A STRAIGHT LINE

Do not fail to keep your knee and ankle in a straight line as this may put excess pressure on either of the two. Consequently, it may lead to injury.

RUSHING THE EXERCISE

Do not do the move too fast as the move will lose its effectiveness. Ensure that you pause at the bottom of the movement to squeeze the glutes before standing back up.

USING INCORRECT POSTURE

Do not fail to use the correct form for optimal results and prevent injury. Ensure that you maintain a straight back, look straight forward, and keep your posterior pushed out and chest upright.

CONCLUSION

Static lunges strengthen your core and lower body muscles, giving you firmer glutes, stronger legs and improved balance. For optimal results, use the proper technique and maintain consistency.