Or, you could do static lunges: set up your feet in a wide stance (one in front, one behind), and bend your knees to lunge. Stationary lunges target your glutes, quadriceps, and hamstrings. Step your LEFT foot forward, shifting your weight into your front heel. Stationary lunges. Keep your feet in the same stance for 6-20 reps before switching sides to repeat. Foot Position for Muscle Recruitment. How to do Stationary Bodyweight Lunge: Step 1: Stand in a staggered stance with your right foot 2-3 feet in front of your left foot (lunge position). Front Lunge Start by standing with feet together and your weight in your RIGHT leg. 2) Feet should be approximately shoulder width apart. Challenge your muscles: Now that you have the basics down, you can modify your lunge workouts in many different ways in order to work different muscles. Optimal performance for stance width is found somewhere in the middle. This completes one rep. Lunges with larger/longer stride mechanics will typically demonstrate a knee position with the patella roughly above and in-line with the ankle. A static lunge isn't too far off from a forward lunge. Push down through your front heel as you stand back up, keeping your feet in the perfect lunge stance. Complete 10-20 repetitions, and then switch sides so that the LEFT foot is in front. Normal Lunge Stance 1) Stride length is enough that when in the bottom position the back knee will be approximately 8-14” behind the front heel. The key difference in the static lunge is that you hold your position. The forward lunge has more movement than static lunges, but not as much as the walking lunge. Step 2: Drop down till both knees are at a 90 degree angle, hold for 30 seconds, then stand back up. In my experience, many people take too small of a step for lunges to be effective. FMS In-Line Static Lunge. For example, Crunch gym personal training manager Tim Rich recommends reverse lunges (stepping back instead of forward) as a good way to complement the forward movements in your daily life. For the forward lunge, you will stay in one place for the whole movement. Building the Static. If you’re a beginner, start with a simple static lunge or walking lunge, concentrating on the quality of each rep. Start with 3 sets of 10 reps for each leg. STATIC LUNGE With a barbell squat, you keep your stance constant and avoid these problems. 5. Get in starting position with your feet hip-width apart. To perform this exercise, step forward with one leg while moving to your knee with the other, keeping your upper body aligned and abs contracted. "We always move forward," Tim says. With this variation, you start and finish the movement with your feet in the same position. 3) Toes should be pointing straight ahead on both feet. Forward Lunge. This shortens the adductors of the inner thigh and may cause you to lose your balance. You may also step with your feet too close together horizontally. “You remove the variability and some of the stability that is needed from other lunges,” Nelson explains. Shorter stride mechanics and close-stance lunges will typically have a knee placement above and in-line with the arch or mid foot. ... farther apart will integrate a more powerful dynamic contraction from the hip adductor group that was inhibited in a close stance position. Striking a balance seems tough due to the lack of exactness in how far you lunge plus the instability. The static lunge is a great lunge variation to start with. 4) Body weight should be distributed 80-90% on front foot 10-20% on back foot. You might try working lunges with something to hold on to, like a counter or chair back. Roughly above and in-line with the arch or mid foot “ you remove the variability and some of inner. 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