Forward Lunges Slightly Hold
The forward lunge slightly hold is a lunge variation that incorporates a brief pause at the bottom of each lunge. The hold increases time under tension for the quads and glutes, improving strength and endurance compared to continuous alternating lunges.
How to do it
- Stand upright and step one foot forward into a lunge.
- Lower your hips until both knees are bent at approximately 90 degrees.
- Hold the bottom lunge position for 2–3 seconds.
- Push off the front foot to return to standing.
- Repeat on the opposite side and continue alternating.
Form cues
- Step forward with control and keep your torso upright.
- Lower your back knee gently toward the floor.
- Pause for two to three seconds at the bottom.
- Drive through your front heel to stand back up.
Breathing: Inhale as you step forward and lower your body, hold your breath briefly during the pause, and exhale as you push back up to standing.
Common mistakes
- Knee caving inward, which puts extra strain on the knee joint.
- Leaning too far forward, which shifts the work away from your quads and onto your lower back.
- Rushing through the hold, which reduces the time under tension that builds strength.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per leg, rest 60 seconds
Lose weight
3 sets × 10–12 reps per leg, rest 45 seconds
Build muscle
3–4 sets × 8–10 reps per leg, rest 60–90 seconds
Easier, harder & alternatives
Take care if…
- If you feel sharp knee or hip discomfort, ease off and choose a gentler option.
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
Why is there a pause at the bottom?
The pause increases time under tension, which challenges your leg muscles more and helps build strength and stability without needing heavy weights.
Where should I feel this exercise?
You should feel it working the front of your thighs and your glutes. A mild stretch in the hip of your back leg is also normal.
What if my knees hurt during lunges?
Ensure your front knee stays aligned with your toes and does not drift too far forward. If discomfort persists, try a regression like wall-supported lunges or choose a different movement.