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Exercise handout — move better, feel better.
Split Stance Isometric Hold
Static lunge position hold to build stability in split stance. Prepares for more dynamic single-leg exercises.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
20 sec
Reps / Time
30 sec
Rest
15-30 sec hold each side
Tempo
Step-by-Step Guide
Set up
- Stand with one foot forward, one back (small stance)
- Keep torso upright
- Hands on hips
No image for this step. Follow the written instruction.
Step 1 of 4
Lower slightly into a shallow lunge
No image for this step. Follow the written instruction.
Step 2 of 4
Keep majority of weight on front leg
No image for this step. Follow the written instruction.
Step 3 of 4
Hold position without moving
No image for this step. Follow the written instruction.
Step 4 of 4
Keep pelvis level - don't let it rotate
Breathing
- Breathe normally throughout hold
- Don't hold breath
Form Cues
- Pelvis stays square forward
- Keep torso upright
- Feel front leg working
- Don't lean forward or back
Common Mistakes to Avoid
- Stance too wide or narrow
- Pelvis rotating
- Leaning torso forward
- Not engaging muscles
Safety Information
Stop if position causes SI pain. Adjust stance.
Progressions
Deeper position, longer holds, eyes closed
Regressions
Use wall support, smaller stance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.