How To Do Stationary Lunge

Chris Freytag demonstrates a Stationary Lunge

Stationary lunges are such a classic way to work your glutes, quads, calves and hamstrings. You can do them anywhere—even on a walk with your friends—to give you a shapelier bottom, stronger legs and improved balance! Not only that, but in order to keep a tall spine and solid balance, you will develop more core strength and learn how to tighten your abs to keep your back aligned.

Learning how to do a Stationary Lunge will give you a nice, tight, round backside! This is an amazing exercise that also sculpts your thighs. They are also a great conditioning exercise for many sports and activities that involve lunging movements, such as tennis, soccer and basketball. But this exercise is functional for every day life as well because you make these movements all day, so keep yourself strong and injury-free.

Before you get started, here are some quick tips to perfect your Stationary Lunge. First, be sure to keep your chest lifted, chin up and abs contracted so your back stays straight. Next, During the lunge, make sure you’re balanced on your back toes and your front knee is in line with your ankle. Squeeze your glutes when you rise! We recommend starting with twelve lunges for each leg, unweighted. Once you have that down, work yourself up to three sets! You can add to the move by grabbing some dumbbells to hold or placing a barbell on your shoulders.

Looking for more ways to keep your lunges interesting and challenging? Try changing directions, adding a medicine ball or adding tempo changes! You can also incorporate the Stationary Lunge to Overhead Press to add upper body strength to the mix. Our Basic Total Body Workout, which includes: basic squats, push-ups, stationary lunge, overhead press (combine these into one!), plank, bicep curl and tricep overhead extensions is an awesome workout to try!

1) Stand tall with your feet hip distance apart then take a large step backward with one foot. This is your start position.

2) Lower the back knee to a 90 degree angle so both knees are bent then press up to start position and repeat.  After desired number of reps, switch legs.

Targets: glutes, quads, hamstrings

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