Static Lunge
Execution
1. Get in a split-stance position that is wide enough that your front shin is vertical at the
bottom of the lunge. Your hands are on the hips and feet pointed straight ahead.
2. Keeping the torso upright, descend until the back knee approaches or touches the ground.
3. Return to starting position.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius), gluteus maximus
Secondary: Hamstrings (biceps femoris, semitendinosus, semimembranosus), adductor
magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip
external rotators
Exercise Notes
The static lunge is easy for many people. Master this basic lunge pattern before you move on
to more challenging variations. Learn to feel the working glute propelling your body up as you
rise out of the squat. Keep the trunk upright and move straight up and down. You can place a
folded towel or pillow beneath the rear knee so it doesn’t bang against the floor. Keep more
of your weight on the front leg than on the rear leg.
Bulgarian Split Squat
Execution
1. Stand in front of a step, stair, couch, bed, table, stool, or weight bench. Reach back with
one foot, resting the top of the foot on the top of the surface. (Think laces down.)
2. With an upright trunk or a slight forward lean, sink the knee of the rear leg down and
slightly back while trying to keep most of the body weight on the front leg.
3. Descend until the back knee almost touches or touches the ground. Rise to starting
position.
Muscles Involved
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus
intermedius), gluteus maximus
Secondary: Hamstrings (biceps femoris, semitendinosus, semimembranosus), adductor
magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip
external rotators
Exercise Notes
The Bulgarian split squat has gained popularity over the past decade and is indeed an amazing
exercise. Many people struggle to find the optimal stride length. Typically it’s longer than
most people think, but you don’t want too big a stride. The knee of the front leg will not move
past the toes if you perform this movement properly because the movement involves sitting
back and down. Push through your heel and maintain good posture throughout the set.
Many exercisers struggle to achieve the same number the repetitions on each leg. For
example, they might do 15 repetitions with the left leg and then struggle to complete 15
repetitions with the right leg because their right rectus femoris was considerably stretched
while the left leg was being worked, thereby weakening the right leg and impairing its
performance during the subsequent set. For this reason, I recommend always starting with the
weaker leg (you should do this for any unilateral exercise), and I recommend resting about a
minute between sides so you aren’t impaired by stretch-related weakening.
Single-Leg Romanian Deadlift
Execution
1. Stand on one foot. Squeeze the glute of the nongrounded leg to lock it into position as it
travels back.
2. Making sure the rear leg stays in line with the torso, bend over at the waist while shifting
the weight back and looking down to prevent cervical hyperextension. Keep the chest up.
3. Keeping a strong low-back arch, descend until your hamstring range of motion runs out.
Reverse the motion back to starting position. Perform all the repetitions on the weaker
leg first and then switch and repeat with the stronger leg.
Muscles Involved
Primary: Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Secondary: Erector spinae (spinalis, longissimus, iliocostalis), gluteus maximus
Exercise Notes
The single-leg Romanian deadlift uses the primary hip-hinging pattern that is required for
basic lifting technique. Lifters have to learn to hinge at the hips while keeping the low back
arched because this pattern is needed for many exercises. Many lifters perform this exercise
incorrectly by bending the rear leg, failing to keep the rear leg in line with the rest of the body,
looking up and therefore hyperextending the neck, or rounding the back. Squeeze the rear glute
to lock the leg in place because there should be a straight line from the heel to the head during
this movement. This serves as an excellent mobility, stability, and sensorimotor exercise
because it’s quite challenging to maintain proper balance.
Sliding Leg Curl
Execution
1. Lie on your back with palms down, placing your heels on two paper plates. You also
may use commercially-available sliding exercise discs or, on a slick floor, two small
hand towels.
2. Bridge upward in the hips while simultaneously bringing the heels toward the buttocks.
3. Keep the hips high throughout the movement. Lower the body back to starting position.
Muscles Involved
Primary: Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Secondary: Erector spinae (spinalis, longissimus, iliocostalis), gluteus maximus
Exercise Notes
The sliding leg curl is an effective hamstring exercise that develops both hip extension and
knee flexion strength at the same time. Most people perform this exercise incorrectly by
sagging at the hips and failing to keep the hips extended throughout the set. Proper form takes
advanced levels of strength and discipline because it’s tempting to allow the hips to drop and
simply flex and extend the knees. Squeeze the glutes to raise the hips and keep them contracted
while pulling the feet toward the rear with the hamstrings. Some strong people can perform
this movement one leg at a time. Not me.
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