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Stationary Lunges

Posted by Katie Frissell on Feb 5, 2018 5:18:00 PM
Katie Frissell

Stationary lunges work several muscle groups at once. The targeted muscles include the glutes in your hips and butt along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilizers during this exercise. Lunges also help your body burn calories for weight loss.



  • While holding dumbbells to your sides, stand tall with your feet hip distance apart then take a large step backward with one foot. This is your start position.
  • Lower the back knee to a 90 degree angle so both knees are bent then press up to start position and repeat.  You should aim to do 3-4 sets hitting around 10 or 12 reps for each leg

Getting the form correct in the stationary lunge is very important. It is the foundation for all lunge variations. Some other types of lunges are side lunges, walking lunges, dumbbell lunges, reverse lunges, twist lunges and curtsy lunges. 

The main muscles lunges target are your glutes, quadriceps, and hamstrings. Did you know the hamstrings were a group of muscles? There are actually four muscles in this group and it includes: the semitendinosus, semimembranosus, and biceps femoris muscles (short head and long head). 

If you are looking for some other ways to workout your hamstring muscles try a few of these exercises: deadlift, Romanian deadlift, kettlebell swing, glute bridge or hex bar deadlift.

It's easy for the hamstrings to get tight, a few stretches to try are: hurdler hamstring stretch, standing hamstring stretch (both legs or one leg at a time) or the towel hamstring stretch.

Looking for more great leg workouts?  Check out our leg workout exercise library.

Need help getting started?  Check out our staff's favorite exercises. 


Topics: Workouts