Resistance Band Anchored Front Lunge
The Resistance Band Anchored Front Lunge is a Forward Lunge against bands anchored at the bottom of the door, and it works the Quadriceps and Glutes. You hold the handles at chin height, step forward into a lunge, then push back through your front heel to the start.
- Muscles Worked
- Quadriceps, Glutes · also Hamstrings, Core
- Equipment
- Door anchor, 2 handles
Set Up
- Anchor:
- Attach the bands to the door anchor at the bottom of the door.
- Bands:
- Clip each end of the bands to a handle.
- Body Position:
- Hold a handle in each hand and stand tall 3 to 4 feet from the door, facing it. Bring your hands to chin height with your elbows back. Keep your back straight, head straight, chest up and feet hip-width apart.
Movement
Step forward with one foot and lunge, lowering your back knee until it almost touches the floor. Push back from your front heel to return to the starting position under control, then switch legs and repeat.
Points To Remember
- Keep your front knee tracking over your toes; do not let it go past your toes.
- Keep your back straight and chest up throughout the movement.
Questions About The Anchored Front Lunge
What muscles does the Resistance Band Anchored Front Lunge work?
The Resistance Band Anchored Front Lunge works the Quadriceps and Glutes. The Hamstrings help as you push back to standing, and the Core keeps your torso upright against the pull of the bands.
Where should the door anchor be for an Anchored Front Lunge?
For the Resistance Band Anchored Front Lunge, set the door anchor at the bottom of the door and stand 3 to 4 feet away, facing it. The bands then pull down and forward on the handles at your chin as you lunge.