Band Lunges

Band Lunges


This exercise involves stepping forward with one foot and lowering the back knee towards the ground while keeping the front knee at a 90-degree angle. Resistance bands can be added to increase the difficulty and engage the glutes and thighs. The exercise is repeated on both legs.

Muscle Group

Equipment Required

Band Lunges Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Step your right foot back and to the left, crossing it behind your left foot.
  3. Bend both knees and lower your body into a lunge position.
  4. Push through your left heel to stand back up, bringing your right foot back to the starting position.
  5. Repeat on the other side, stepping your left foot back and to the right.
  6. Continue alternating sides for the desired number of repetitions or time.

Band Lunges Form & Visual

Band Lunges

Band Lunges Benefits

  • Targets multiple muscle groups including glutes, quads, hamstrings, and calves
  • Improves balance and stability
  • Increases lower body strength and power
  • Can be modified for different fitness levels by adjusting the resistance band or adding weights
  • Engages the core for added abdominal and back strength

Band Lunges Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Band Lunges Variations & Alternatives