Strengthen Legs with Lunge Hold

Lunge Hold

One Side

Other Side

Rep Range

8-20

Hints

Begin in a standing position with your hands clasped together in front of you, elbows bent, for balance. Take a step forward with one leg, ensuring you land on the heel first and then the ball of the foot. Bend both knees to lower into a lunge, with the front knee aligned over the ankle and not going past the toes. The back knee should hover just above the ground. Hold the lunge position, keeping a straight spine and engaged core, and use your clasped hands as a counterbalance if necessary.

Common Mistakes

Leaning too far forward or backward, compromising balance. Allowing the front knee to drift inward or too far forward over the toes. Not keeping the back knee close enough to the ground, which reduces the intensity of the hold.

Breathing

Focus on steady, even breathing to help maintain balance and composure. Inhale through the nose and exhale through the mouth.

Muscle Focus

Primary Muscles

Quads, Hamstrings, Glutes

Secondary Muscles

Adductors

Tertiary Muscles

Core, Calves