Forward Lunges Hold
Forward lunges hold is a bodyweight lower body exercise targeting the quads. The isometric hold at the bottom of the lunge increases time under tension, improving quad and glute strength along with single-leg balance.
How to do it
- Stand upright with your feet together and hands on your hips.
- Step forward with your right foot and lower your body into a lunge until both knees are at 90 degrees.
- Hold the bottom lunge position for 3-5 seconds, keeping your chest upright.
- Push through your front heel to return to the starting position.
- Repeat on the other leg and continue alternating for the desired repetitions.
Form cues
- Keep your chest upright and core engaged.
- Lower until both knees form 90-degree angles.
- Hold your balance steady during the pause.
- Push through your front heel to stand back up.
Breathing: Inhale as you step forward and lower down, hold your breath steady during the pause, and exhale as you push back up to the start.
Common mistakes
- Letting the front knee drift too far past the toes, which places unnecessary stress on the knee joint.
- Slouching the upper body forward, which reduces core engagement and balance.
- Rushing through the pause at the bottom, missing the core strength and stability benefits of the hold.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, calves.
Suggested sets & reps
Get fitter
3 sets × 8–12 alternating reps, rest 60 s
Lose weight
3 sets × 10–12 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps per leg, hold for 5 seconds, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp knee or hip discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How long should I hold the bottom of the lunge?
Aim for a steady 3 to 5-second hold before returning to the standing position.
What should I do if I lose my balance during the hold?
Take a slightly wider step with your front foot and focus your gaze on a fixed point on the floor ahead of you.
Can I do this exercise every day?
It is best to allow 24 to 48 hours of recovery between lower body sessions to let your muscles repair and grow.