The Static Lunge: Proper Technique, Programming, and Training

by Jordan Syatt June 25, 2014

Lunges, 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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