How to Improve Balance in Lunges (Hint: It’s Easier Than You Think)
If lunges make you feel wobbly, awkward, or like you’re one bad rep away from tipping over, you’re not alone. Balance is one of the biggest barriers people run into with lunges and split squats, and it often has nothing to do with leg strength. More often, it’s a confidence and positioning issue, not a capability problem.
Here’s the simple fix most people overlook: hold on to something sturdy in front of you.
Using a rail, squat rack, pole, or even the back of a bench gives your body just enough support to settle into the split stance. When you lightly hold on with one or both hands, you can shift your weight forward and over the working, lead leg where it belongs. That small change instantly improves stability, control, and depth without asking your nervous system to panic about staying upright.
This isn’t “cheating.” It’s smart coaching.
By offloading some balance demand, your body can focus on what actually matters in a lunge: loading the front leg, controlling the descent, and driving through the foot. The result is cleaner reps, better muscle engagement, and less unnecessary tension in the back leg, hips, and low back.
Holding on also helps you get comfortable in a split stance faster. For many people, it’s not the movement that feels bad, it’s the unfamiliar position. A handhold creates a sense of safety, allowing you to explore range of motion and build confidence before progressing to fully unsupported lunges.
Balance improves when the body feels organized, not threatened. Sometimes the fastest way to move better is to make the exercise simpler first.
If lunges have been giving you trouble, try holding on. You may be surprised how quickly they start to feel strong, controlled, and productive.