Resistance Band Bar Lunge

The Resistance Band Bar Lunge is a lower-body exercise that works the Quadriceps and Glutes while challenging balance. With the band under your front foot and the Resistance Band Bar across the back of your shoulders, you lower until your front thigh is parallel to the floor and push back up.

Muscles Worked: Quadriceps, Glutes · also Hamstrings, Core
Equipment: Resistance Band Bar, 2 ankle straps

A man in a gray Bodylastics T-shirt in a split stance on a band holds a Resistance Band Bar across his upper back, then lunges down. — Start And Finish Positions

Set Up

Anchor:: No anchor needed.
Bands:: Clip an ankle strap to each end ring of the Resistance Band Bar, then clip one end of the band to each ankle strap.
Body Position:: Stand on the band with your front foot and take a big step back with the other leg, keeping your hips square. Press the bar over your head and rest it across your shoulders just below your neck (not on it). Stand tall with your back straight, head straight, chest up and elbows back.

Movement

Bend your front knee and lower your hips until your front thigh is parallel to the floor and your back knee almost touches the floor. Push back up, raising your hips straight up until your front leg is almost fully straight, keeping the movement controlled.

Points To Remember

Push through your front heel.
Keep your front knee tracking over your toes as you lower and rise.

Also in the Resistance Band library: Resistance Band Lunge ›

Questions About The Lunge

What muscles does the Resistance Band Bar Lunge work?

The Resistance Band Bar Lunge works the Quadriceps and Glutes of the front leg, with the Hamstrings and Core helping with balance.

How low should I go in a Band Lunge?

In the Resistance Band Bar Lunge, lower until your front thigh is parallel to the floor and your back knee almost touches the floor. Then rise straight up rather than leaning forward.