Legs · Bodyweight
Static Lunge
How to do the static lunge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Step one foot forward into a split stance and stay in place. Bend both knees to lower your hips straight down until the front thigh is near parallel, then push through the front heel to stand back up, completing all reps before switching legs.
- 1Front-leg quad and glute working as you lower and drive up
- 2A vertical drop of the hips with the torso tall
- 3Push coming from the front heel
Common mistakes
- Letting the front knee cave inward
- Leaning the torso too far forward
- Slamming the back knee into the floor
Muscles worked
The static lunge mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the static lunge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.