ProgreviaStatic lunge
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How to do it
One foot in front and one behind without moving them: lower the back knee toward the floor and rise. With no stepping, it's easier to control than the walking lunge.
Muscles worked
Mainly cuadriceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Squat
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Moderate (0.9 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
- Worked one side at a time
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Letting the knees cave inward (valgus) when pushing, instead of keeping them tracking over the feet.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Static lunge compares with other quads exercises
The catalogue has 16 exercises with quads as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Static lunge is number 4 (tied with one other).
That makes it a good candidate for adding quads sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 12 alternatives, such as Goblet squat, Dumbbell step-up and Banded squat.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Goblet squat | dumbbells | Moderate (0.8 out of 2.2) | Basic |
| Dumbbell step-up | dumbbells | Moderate (0.9 out of 2.2) | Basic |
| Static lunge | bodyweight | Moderate (0.9 out of 2.2) | Basic |
| Banded squat | resistance band | Moderate (1 out of 2.2) | Basic |
| Leg press | machine | High (1.2 out of 2.2) | Basic |
| Dumbbell lunges | dumbbells | High (1.2 out of 2.2) | Basic |
| Box jump | bodyweight | High (1.3 out of 2.2) | Needs coaching |
| Cyclist squat | dumbbells | High (1.3 out of 2.2) | Needs coaching |
Tension with the muscle stretched. Static lunge loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
One side at a time. The meta-analysis by Kassiano et al. (2025), across nine studies, found no significant difference in hypertrophy between unilateral and bilateral training; for strength, each format improved most in its own type of test.
Bodyweight. In the trial by Kotarsky et al. (2018), four weeks of progressively harder push-ups significantly improved bench press 1RM, just like training the bench press itself. It is a strength result, not a hypertrophy one, and the condition is the word progressive: the exercise has to keep getting harder.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Kassiano W, Nunes JP, Costa B, Ribeiro AS, Loenneke JP, Cyrino ES. Comparison of muscle growth and dynamic strength adaptations induced by unilateral and bilateral resistance training: a systematic review and meta-analysis. Sports Medicine. 2025;55(4):923-936.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research. 2018;32(3):651-659.
Alternative exercises
More Squat exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Static lunge based on your level, goal and available days.
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Generate a full routine with the emphasis on Quads and Static lunge among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Static lunge work?
Static lunge mainly works the cuadriceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Static lunge should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for cuadriceps to your level (about 10–20 sets per muscle per week).
Is Static lunge good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow cuadriceps.
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