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Static Lunge Kick

Static Lunge Kick

The Static Lunge Kick is a dynamic lower body exercise that targets multiple muscle groups simultaneously. This exercise combines the strength-building benefits of a static lunge with the explosive power of a kick, making it a great addition to any fitness routine. The Static Lunge Kick primarily works the muscles in your legs, including the quadriceps, hamstrings, glutes, and calves. By performing a static lunge, you are increasing the stability and strength of your lower body, while the kick adds an element of balance, flexibility, and coordination. This exercise also engages your core muscles for stability and helps improve your overall balance and posture. Additionally, the Static Lunge Kick requires upper body engagement, particularly in the shoulders and arms, as they assist in maintaining balance and control during the movement. When performed correctly, the Static Lunge Kick can be a challenging and effective exercise for toning and shaping your lower body, improving flexibility, and boosting cardiovascular endurance. Whether you're looking to strengthen your legs, work on your balance, or simply add some variety to your workout routine, the Static Lunge Kick is a versatile exercise that can help you achieve your fitness goals.


  • Start by standing with your feet hip-width apart.
  • Take a step forward with your right foot and lower your body into a lunge position.
  • Ensure that your right knee is bent at a 90-degree angle and aligned with your ankle, and the back left knee is hovering just above the ground.
  • Engage your core for stability and balance.
  • Shift your weight onto your right foot and kick your left leg forward, extending it straight out in front of you at hip height.
  • Flex your left foot and engage your quadriceps.
  • Hold the kick position for a moment, maintaining balance.
  • Slowly lower your left leg back down into the starting lunge position.
  • Perform the desired number of repetitions on your right leg before switching sides.
  • Remember to breathe deeply throughout the exercise and maintain proper form.

Tips & Tricks

  • Focus on proper form and technique to prevent injury and maximize results.
  • Engage your core throughout the exercise to stabilize your body and maintain balance.
  • Start with lighter weights or no weights at all before progressing to heavier weights.
  • Incorporate a controlled and slow tempo to increase the difficulty and challenge your muscles.
  • Ensure that your front knee stays aligned with your ankle and does not extend past your toes.
  • Keep your chest lifted and your back straight throughout the movement.
  • Take deep breaths, inhaling on the way down and exhaling on the way up.
  • Maintain a consistent rhythm and avoid rushing through the exercise.
  • For an added challenge, use resistance bands or ankle weights while performing the static lunge kick.
  • Remember to warm up before and stretch after performing this exercise.


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