Lunge, pause, own the wobble.
Keep the front shin vertical so your knee tracks over your toes, not past them.
The hesitation lunge loads your quads twice, once on the way down and again during the deliberate pause at the bottom, where the front leg holds you just above the floor while the dome wobbles under your foot. Your glutes pick up the work on the drive back to standing and help steady the hips through the hold. It earns a place when you want time under tension and single-leg control without adding any weight, which makes it brutal for how simple it looks.
It removes the bounce. Without momentum, your quads and glutes have to produce all the force from a dead stop while also fighting the wobble, which builds control and strength exactly where lunges usually fall apart.
A solid beat, one or two seconds, is plenty. The goal is to be completely still before you drive up, not to camp out until your legs shake.
It means you are losing the position. Keep the front shin close to vertical so the knee stacks over the toes, and shorten the pause until you can hold it clean.
