Also known as: stationary lunge, split squat, stationary split squat, half-kneeling lunge

What is Static Lunge?

A Static Lunge is a stationary, bodyweight lunge performed from a half-kneeling start, targeting the quadriceps, glutes, hamstrings and calves. It builds single-leg strength and stability. Difficulty: easy - beginner-friendly when done with an upright torso, neutral spine and controlled repetitions.

How to Do Static Lunge

  1. Half-kneeling setup: Begin in half-kneeling with rear knee on floor under the hip, front shin near vertical and feet hip-width apart; keep torso upright.
  2. Engage core: Brace your core and keep chest tall to protect the lower back; avoid forward lean or excessive arching during the movement.
  3. Lift and press: Lift the rear knee off the floor, press through the ball of the front foot and extend the front knee and hip without locking out.
  4. Lower with control: Slowly bend the front knee and hip to descend back to half-kneeling, keeping the front knee aligned over the toes and shin vertical.
  5. Switch sides: Complete desired reps, reset with controlled form, then repeat on the opposite leg to ensure balanced strength and mobility.

Muscle Groups

Quadriceps, Hamstring, Calves, Glutes

Description

Set up in a 1/2 Kneeling position, back knee resting on the floor, directly under the hip and shoulder. The shin of your front leg should be close to vertical, your body forming 90 degree angles at the knees and hips.

Keep your torso upright, and maintain a neutral back throughout.

Lift your knee off the floor, weight on the ball of your foot. Drive through the front leg, exhaling as you extend the knees and hips. Descend with control.

Repeat for repetitions and then switch sides.

Think about the movement as ‘up and doing’ rather then forward and backward, and be sure you aren’t leaning forward or arching back.

Torso upright and neutral back throughout.

Lift your knee off the floor, weight on the ball of your foot, and drive through the front leg, extending the knees and hips. Repeat from repetitions and then switch sides.

Think about the movement as ‘up and doing’ rather then forward and backward, and be sure you aren’t leaning forward or arching back.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Static Lunge?

Static lunges build unilateral leg strength, improve balance, hip control and calf activation while requiring no equipment. They help correct side-to-side imbalances and transfer well to running and single-leg power work.

What are common mistakes when doing Static Lunges?

Common errors include leaning forward, arching the lower back, letting the front knee collapse inward or travel too far past the toes, and using momentum instead of controlled muscle engagement.

How can I progress or regress the Static Lunge?

Regress by reducing range of motion, holding onto support, or performing partial reps. Progress by adding dumbbells, pausing at the top, elevating the rear foot (Bulgarian split squat) or increasing tempo and rep volume.