Static Lunge
10 reps
From a fixed split stance, lower straight down until the back knee nears the floor, then press up.
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QUADS
Static Lunge
A bodyweight lunge held in a fixed stance, working the quads, glutes, and hamstrings. Keeping the feet planted removes the stepping element, so you can concentrate on muscle activation and balance. It's a solid, equipment-free way to build single-leg lower-body strength.
How to do it
- 1
Stand in a staggered stance with one leg set back behind you.
- 2
Bend both knees to lower your body straight down until the rear knee is just above the floor.
- 3
Drive back up to the start through your front leg.
- 4
Complete your reps, then switch which leg is forward and repeat.