The Static Lunge: Proper Technique, Programming, and Training

static lungeLunges, in every form and variation, are a staple in nearly all of my client programs.

A phenomenal drill designed to improve tri-planar stability and overall athletic performance, lunges are unquestionably one of the best exercises to help you achieve…well…pretty much anything.

  • Want a bigger butt? Start lunging!
  • Want to run faster? Start lunging!
  • Want to get rich quick? Start lunging!

…so I may have gone a little far on that one but I think you catch my drift.

Lunges are freakin’ awesome and, if they aren’t already, need to be included regularly within your programs.

Unfortunately, most people completely butcher the technique.

Even worse, coaches often progress their clients and athletes wayyyy too fast and have them performing advanced variations before they’ve mastered the basics.

No bueno.

In the video below, I outline the first progression in the lunge sequence, the static lunge, and explain exactly how to perform and coach it step-by-step.

The Static Lunge

Static Lunge Programming Recommendations

Frequency: I recommend incorporating the static lunge 2-3x/week during lower-body focused training sessions. If you’re using them as part of a well-designed warm-up (without external loading) they can be incorporated every day.

Sets & Reps: 2-4 sets of 6-10 repetitions per leg is sufficient during a strength training routine. 1-2 sets of 6-10 repetitions per leg is sufficient during a dynamic warm-up.

Load: During strength training, use a weight that is challenging to complete all of the prescribed repetitions while maintaining perfect form. If your technique starts to break down then you need to lower the weight. During a warm-up, there’s no need to add extra weight; body weight lunges are more than sufficient. 

Timing: During strength training, I tend to incorporate the static lunge immediately after a compound lower body movement like the squat or deadlift – it’s usually the 2nd or 3rd exercise on a lower body training day. During a warm-up, I incorporate the static lunge near the tail-end of the dynamic portion – it’s usually one of the very last movements performed prior to strength training.

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  • Luzmin Fernandez

    I love lunges! Thank you for the video and post Jordan. What are the advantages of static lunges vs walking lunges?

    • Glad you liked it, Luzmin!

      Both static and walking lunges have unique advantages/disadvantages but namely static lunges are generally easy(er) to learn and understand which is why they serve as a great FIRST variation.

      Walking lunges likely have greater carryover to sports performance but, in my opinion, it’s smart to start with the most basic variation and progress from there.

  • Shane

    Best explanation for the lunge I’ve seen yet. I’ve always avoided the lunge because it felt so wrong, however with my weight on the heel of the front foot and my torso leaning in a bit it actually feels pretty good!

    • Thanks, Shane, I appreciate the kind words! Glad it’s helped.


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