Lunges are a great exercise because it strengthens all the major muscle groups of your lower body, including:

(i) Glutes/Butt

(ii) Quadriceps (Front of thigh)

(iii) Hamstrings (Back of thigh)

There are many variations of lunges. I suggest you start with a basic lunge, the stationary lunge. Once you learn the correct form for a lunge & practice how to do a stationary lunge perfectly, you will be all set to learn and perform all the other types of lunges.

Continue reading here to learn how to perform Stationary Lunges perfectly with tips & VIDEO demonstrating it’s correct form, technique & proper movements.

What Are Lunges Good For?

You can do stationary lunges at any place without having to use any equipment. Let us here see a few of Stationary Lunges Benefits:

(i) Work All Your Leg Muscles: Though it helps work on every leg muscle, including quads, hamstrings and calves, and if done in its proper form it helps avoid putting much impact and strain on your knees and joints.

(ii) Tone Your Butt & Glutes: Stationary lunges exercise is especially effective at working on glutes. The glutes of the individuals who sit for long hours forget to work, as they should. The stationary lunges require you to consolidate your body weight on your heel as you press up. In this process they target your glutes and make them firmer.

(iii) Strengthen Core: The stationary lunges not only work on your lower body, but also strengthen core muscles. Maintaining balance plays a key role while performing this exercise. For this your abdominal and back muscles get engaged in order to work in tune with your lower extremities, prompting your abs to tighten up and your posture to stay tall.

(iv) Improve Balance & Stability: Both squats & lunges are great strength training exercises. But unlike squats, lunges also improve coordination & balance.  While in squats you use both sides of your body, but you use one leg at a time to lunge, which is totally independent from your other leg – meaning your body will have to develop more coordination & balance. This in turn will improve your posture remarkably.

How To Do Stationary Lunges? Step-By-Step Instructions

Start Position

Stand tall with your feet placed next to each other at hip-width apart distance. With your left foot take a large step forward at a comfortable distance where you can maintain your balance and be able to lower yourself down to execute the lunge. Make sure not to place your left foot directly in front of your right foot. Maintain the same distance between your feet width wise that you established when your feet were next to each other.  This is the Start Position.


(i) Lower yourself in a slow & controlled manner until your front thigh is parallel to the floor and your back knee reaches to a 90-degree angle so that the both knees are bent. Don’t allow the knee of your front leg go beyond the toes of your front foot. During the movement keep your chest up, looking forward with chin up and abs contracted so that your torso stays upright, perpendicular to the floor.

(ii) Now press up directly into the floor with your front foot to return slowly to the Start Position, keeping the majority of your weight on your front heel.

(iii) Do desired number of repetitions with the left leg and then switch to the right leg.

Once your legs have gained some strength and are comfortable in doing stationary lunges exercise using its proper form, work your self up to try different types of lunges by grabbing dumbbells to hold or placing a barbell on your shoulders.

Watch this video to learn how to do Stationary Lunges properly:

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