Resistance Band Lunge

The Resistance Band Lunge is a split-stance lunge that works the Quadriceps (Thighs) and Glutes. You stand on the band with your front foot, hold the handles at shoulder height and press up from the bottom of the lunge. The Resistance Band Lunge demands strength, balance and concentration.

Muscles Worked: Quadriceps, Glutes · also Hamstrings, Calves, Core
Equipment: 2 handles

Woman in a split stance stands on a band with her front foot, handles at her shoulders, rising from the bottom of a lunge. — Start And Finish Positions

Set Up

Anchor:: No anchor needed.
Bands:: Clip each end of the bands to a handle.
Body Position:: Stagger your feet with one foot in front and stand on the bands with your front foot. Hold a handle in each hand at shoulder height. With your back straight, head straight, elbows back and chest up, lower your hips straight down until your front thigh is almost parallel with the floor.

Movement

Straighten your front leg and raise your hips. Lower back down to the starting position under control.

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 Bar library: Resistance Band Bar Lunge ›

Questions About The Lunge

What muscles does the Resistance Band Lunge work?

The Resistance Band Lunge works the Quadriceps and Glutes. The Hamstrings and Calves assist, and the Core works to keep you balanced in the split stance.

How do you make the Resistance Band Lunge easier?

Use a lighter band or fewer bands, and lower only as far as you can control. Build your balance in the Resistance Band Lunge before adding resistance.