Static Lunge
Expert Advice
Keep your upper body straight and core engaged throughout the movement. Ensure your front knee does not go beyond your toes to prevent unnecessary strain on the knee joint.
How-to-do Steps
- Stand with feet hip-width apart.
- Take a step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
- The back knee should hover just above the ground.
- Push through the heel of your front foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Track Static Lunge in FitAI
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Muscles Worked
Static 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
Glutes60%
Quads30%
Secondary
Calves10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Static Lunge work?
Static 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 Static Lunge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Static Lunge suitable for beginners?
Yes, Static Lunge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
