Single-leg lunges with strap support to nail your balance.
Use the straps to assist balance only. Keep the load on your front leg, not your arms.
This is a single-leg lunge where the straps handle the wobble so your front quad can handle the load, rep after rep on one leg before you switch. The quads do the lifting out of the bottom while the glutes drive hip extension and keep the pelvis level over one foot. It earns a place as the bridge between assisted lunges and true unassisted single-leg work, letting you go deep and balanced while the standing leg builds real strength.
Almost nothing. Fingertip-light tension for balance is the goal, if your arms are hauling you up the leg is not doing the work it came for.
The balance lunge keeps you on one working leg for all your reps before switching, making it a true unilateral strength move, while standard alternating lunges share the work between legs.
Aim for the front thigh around parallel with your torso tall. The straps let you sit deeper than you could freestanding, so use that range as long as your front heel stays down.
