Band Lunges
Description
Band lunges are performed by standing on a resistance band and holding it at your shoulders while performing lunges. The band adds increasing resistance as you stand, loading the quads and glutes with portable, at-home-friendly equipment.
Muscle Group
Equipment Required
Band Lunges Instructions
- Stand on the center of a resistance band with both feet. Hold both ends at shoulder height.
- Step your right foot forward into a lunge stance. The band should be under tension.
- Lower your back knee toward the floor by bending both knees.
- Descend until your back knee is just above the floor.
- Drive through your front foot to return to standing. The band tension increases as you rise.
- Step back to the starting position. Repeat with the left leg.
- Continue alternating for the desired total reps.
- Use a thicker band or choke up for more resistance.
Band Lunges Form & Visual
Band Lunges Benefits
- Adds progressive resistance to bodyweight lunges
- Increasing tension at the top loads the standing position
- Highly portable — works at home with one band
- Builds quads and glutes without heavy weights
- Easy to scale by changing band thickness
- Useful when no dumbbells or barbells are available
Band Lunges Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
Band Lunges Variations & Alternatives
- Dumbbell Lunge
- Barbell Lunge
- Walking Lunge
- Bodyweight Lunge
- Band Reverse Lunge
- Band Walking Lunge
