A static lunge is a basic lunging move to work the lower body. The move focuses primarily on the gluteus maximus and the quadriceps. If you want to include the arms, a pair of dumbbells allows you to perform variations to the basic lunge for an upper-body workout. Proper form is essential to maximizing the effectiveness of the exercise and preventing injury.
Basic Motion
Starting in an upright, standing position, lunge the right foot forward. Lower the body so the right knee forms a right angle with your thigh parallel with the floor. Your left foot stays back with only the toes in contact with the floor. The knee on the left leg is slightly bent as you lunge down. The majority of your body weight rests on the front leg, with your back leg providing stability. Raise and lower your body, keeping your feet in place. The right leg then goes back to the starting position and the left leg lunges forward. Perform the same number of repetitions on the left leg as you did with the right.
Arm Component
Hold a dumbbell in each hand to work the arms along with the lower body. A bicep curl is a simple upper-arm movement to do with the lunge. Curl the dumbbells toward your shoulders as you lunge. Lower your dumbbells to your sides as you raise up from the lunge. Another arm option is a lateral shoulder raise that is performed by keeping the arms straight while holding the dumbbells. Raise the weights with straight arms to about shoulder level as you lunge down. Lower the dumbbells to your sides as you stand back up.
Safety
Your body positioning during the static lunge reduces the risk of injury or strain. Watch the front knee as you lower yourself into position, ensuring that it doesn't extend past your toes. Keep your back straight with your head looking forward for proper posture. Breathe throughout the lunge movement, with the inhale on the way down and the exhale on the way back up. If you use dumbbells, choose a weight that is comfortable for your strength level.
Variations
Variations to the basic static lunge allows you to work the muscles in different ways and add difficulty to your workout. A simple variation is the side lunge. Instead of stepping one foot forward, lunge the leg to the side. Both feet should still face forward. As you lunge to the right, your left leg stays in place and is relatively straight. Your right leg bends at the knee to for the 90-degree angle. A walking lunge uses the basic static lunge steps, but your back leg goes forward as you raise up from the lunge. You then lunge forward on that leg to walk across the room while you lunge. A final variation is to place an exercise ball under your back leg. As you bend the front knee, roll the back leg along the ball to get into position. Raise your front knee up and down.
