Скачать или смотреть Movement Demo - Static Lunges

Rogue athlete Arielle Loewen demonstrates proper form for static lunges in this quick and simple movement demo from Rogue HQ.

The static lunge, sometimes referred to as the “in-place lunge", is a lower-body exercise where the athlete steps forward and lowers their body until the back knee touches the floor and then drives back to standing tall at the start position, therefore the athlete remains static and does not travel forward or backwards with each lunge step. The athlete then alternates the leg to step forward and performs a lunge on the other leg. This movement is great for building leg strength without the added complexity of traveling forwards or backwards with each lunge step, and therefore can be completed where space is minimal.

Benefits
Helps to build unilateral strength. Using the legs independently can help build balance between left and right sides, reducing strength imbalances.
Leg & Glute Development, this movement focuses on strengthening the quads, hamstrings and glutes.
Builds core stability. The athlete is required to engage the core to remain upright and balanced, therefore this movement can build core strength.
Can help increase hip mobility. The lunge opens up the hips and stretches hip flexors dynamically with each stride.
The lunge simultaneously trains coordination, balance, and control — carries over to running, jumping, and sport.
This movement can be modified for people of all abilities.
Remaining in place or static, makes this movement more stable than the walking lunge and requires less space.

Execution
Athlete steps forward to a distance where the knee stays over mid foot during the lunge.
Bend at the knees, lowering the centre of mass until the back knee touches the floor in a controlled manner - the front shin should remain close to vertical.
Athlete then drives up through the heel of the front foot, until they return to standing tall, feet back together, hips and knees fully extended, at the original start position.
Alternate the foot stepping forward and continue as above. Ensure each step is smooth and controlled. Have the goal of driving through the front heel to stand tall, and try to keep the knee of the front leg inline with the angle of the foot.
Whether you are lunging with, or without load, maintain an upright torso position.

Regressions
Partial Range Static Lunge, limit the depth of the lunge step. Only go as low as you can maintain good form.
Assisted Lunges, use wall, rig uprights, boxes, or dowel for balance.
Bodyweight Only, focus on form before adding load.

Progressions
Add weight in the form of dumbbells, kettlebells, sandbag, barbell etc
Overhead Walking Lunge is considered one of the toughest variations of lunges, with barbell, DB, or plate — great for shoulder stability and midline demand.
Deficit Walking Lunge, step onto low plate/box to increase ROM.
Bulgarian Split Squats, where the back foot is elevated to around knee height, this therefore allows for a deeper lunge which makes the lunge harder and requiring more balance and coordination.

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