Exercise #3: Static Lunge Hold
The ISO lunge requires a unique blend of lower body mobility and strength to perform. This invaluable mobility drill improves connective tissue strength and durability, which is a great way to combat against injury. Many experts will agree that the lunging movement pattern is essential overall function and athleticism.
The “ISO” (or “iso”-metric) portion of the ISO Lunge hold requires you to hold the bottom portion of your lunge for a predetermined duration of time. This not only strengthens the larger lower body muscles, like your glutes or your quads, but also the small little stabilizer muscles that hold your joints in place— bulletproofing your hips, knees, and ankles in the process.
Step 1: Start out by stepping your right leg forward into a split stance with your back heel elevated off the ground. Press down into the ball of your back foot in order to stabilize that leg.
Step 2: Keep your torso upright as you bend both legs a until your knees form a 90° angle. Make sure to keep the shin of your front leg stacked vertically over your ankle while you bend your back knee down towards the floor.
Step 3: Hold this lunge position for 30 seconds without wavering your body, then press into your front heel to stand back up into an upright position.
Step 4: Repeat steps 1-3 with your opposite leg.
If you experience joint pain of any kind, then reduce the depth of your lunge until the pain discontinues.
If you are having trouble balancing in your lunge you can perform them next to a wall, using the wall for balance.