Step by step instructions, muscle activation and variants for the Stationary Lunge.
A unilateral lower-body exercise performed with a staggered stance that isolates each leg in turn, targeting the quadriceps and glutes while demanding balance and stability. Because neither foot moves during the set, it differs from a walking or reverse lunge.
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The Stationary Lunge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.