Also known as: static lunge, isometric lunge, split squat hold, static split squat, single-leg isometric

What is Lunge hold?

A Lunge hold is a bodyweight isometric where you step into a forward lunge and lower the back knee just above the ground, holding upright. It targets the hamstrings and glutes and is an easy-level exercise for improving single-leg stability and control.

How to Do Lunge hold

  1. Step forward: Take a controlled step forward with one foot, plant it firmly, and keep your torso upright with shoulders stacked over hips.
  2. Lower back knee: Bend both knees and lower your back knee until it's a few centimeters above the ground - do not let it touch.
  3. Align front knee: Ensure your front knee tracks over the ankle, not past the toes; keep weight through the front heel to protect the joint.
  4. Engage core & glutes: Tighten your core and squeeze the glutes to stabilize hips, avoiding forward lean to protect the lower back.
  5. Hold and breathe: Hold the position for the chosen time, breathe steadily, then push through the front heel to return to standing and switch sides.

Muscle Groups

Hamstring, Glutes

Description

Step into a forward lunge position and lower your back knee until it's just a few centimeters above the ground—don’t let it touch. Keep your front knee aligned over your ankle, torso upright, and hold the position. Builds strength, balance, and control in the legs.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the lunge hold?

Lunge holds build single-leg strength, improve hamstring and glute activation, enhance balance and hip control, and increase time-under-tension for muscular endurance. They require no equipment and suit beginners when done with proper form.

What common mistakes should I avoid when doing a lunge hold?

Common mistakes include letting the front knee drift past the toes, rounding the torso, allowing the back knee to touch the floor, holding your breath, and rushing. Focus on alignment, controlled descent, and steady breathing.

How can I progress or regress the lunge hold?

To progress, increase hold time, add weight, or advance to Bulgarian split squats or walking lunges. To regress, shorten range of motion, hold a support, or perform static split squats with reduced depth until strength and balance improve.