Stationary Lunges - Free Weight

Other types of Stationary Lunges: Bodyweight Stability Ball

  • Holding a dumbbell in each hand, place your left foot about 2 feet in front of your right foot. This will place your front knee over your ankle when your knees are bent. Keep your weight evenly distributed between both feet with your back heel lifted.

  • Maintain neutral spinal alignment with your abs engaged as you bend your knees. When your front leg reaches a 90 degree bend, press your hips up until your legs are straight.

  • Use two dumbbells, or a medicine ball for more challenge on your balance.

  • Thighs 

  • Hips  Lower Legs 

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

  • TIP: Keep your hips upright as if they are attached to an elevator cable.

Variations for Stationary Lunges

  • Step-ups

    Use a small step, then a slightly larger step, then a bench to gradually increase your strength and not injure yourself by doing an exercise before your body has the strength for it.

  • Lunges

    Using weights with lunges fatigues your legs faster in order to keep lunges challenging when doing them without weight becomes too easy.

  • Lateral Lunges Off Step

    Using a step or platform adds a whole new dimension to lunges since it makes your legs work through a larger range of motion.

  • Lateral Lunges

    These are the same idea as lunges, but work laterally to strengthen the outer thighs and hip rotators. Using weight helps to reach fatigue faster.


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