- Hips & Buttocks
- Leg strength
- Glute strength
The static lunge is a good beginner exercise for strengthening and shaping the glutes and thighs. The bodyweight lunge targets the hip (glutes, hamstrings, hip adductors) and knee extensors (quadriceps). Squats should be used to develop a strong lower body before progressing to lunges.
- Stand with your feet staggered forward and back about 22 to 28 inches apart
- Keeping your torso straight and hips level, lower yourself until the back knee nearly touches the ground
- Rise back up to the top.
- Front heel lifting off the floor
- Front knee tilting off-center
- Leaning forward