Stationary Lunges - Bodyweight

Other types of Stationary Lunges: Free Weight Stability Ball

  • Place your right heel about 2 feet in front of your left foot so that when you bend your knees, your right knee is able to achieve a 90 degree bend without your kneecap moving past the ankle. Keep your weight evenly distributed between both feet with your back heel lifted.

  • Maintain neutral spinal alignment with your abs engaged and bend your knees until your front leg reaches a 90 degree bend. Press up until your legs are straight.

  • None needed

  • Glutes  Hamstrings  Hips  Quads  Thighs 

  • Calf  Lower Legs 

  • Rectus femoris, Vastus lateralis, Vastus intermedius, Vastus medialis, Gluteus maximus, Soleus

  • TIP: Imagine a light beam pointing straight forward from your navel, parallel to the ground. Try to keep the light straight forward as you bend and straighten your legs.

Variations for Stationary Lunges

  • Step-ups

    Use varying heights to strengthen your legs from all angles.

  • Lunges

    Lunges can be done anywhere and just a few can really fatigue your leg and hip muscles.

  • Lateral Lunges With Spiral

    Doing these without weight allows you to focus on the spiral motion of your back and your hips and knee placement without being distracted with extra weight.

  • Lateral Lunges Off Step

    The step offers height to make your hip muscles work harder in the lunge.

  • Lateral Lunges

    Lateral lunges done without weight can help you focus on knee placement and hip stability to develop stronger thighs and hips.


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