Isometric Lunge Holds

Lunge Holds (Isometric)

There are tons of videos demonstrating Isometric Lunges (this one is only 15 seconds long), but here’s a breakdown of how I like to do them:

1. Enter a lunge stance, with your trailing knee hovering just above the ground. (You’ll probably think your knee is lower than it actually is—check!)
2. Keep your torso upright and your body reasonably tight. You don’t need to be completely tense, but avoid being a wet noodle.
3. Accumulate 5 minutes on each side. Break it down into sets of 30 seconds or more. Ideally, work up to two 2.5-minute holds per leg—or longer!

Here are some tips and options (to scale the difficulty up or down):

If you're not used to isometric movements or static holds, this will be challenging physically and mentally. I spent almost a month doing this every other day to see if I could get to 5 minutes straight.