Resistance Band Lunge
Description
The resistance band lunge adds band tension to standard forward lunges by standing on the band and holding the ends at your shoulders. The band provides increasing resistance as you stand, loading the top of the lunge where bodyweight alone loses tension.
Muscle Group
Equipment Required
Resistance Band Lunge Instructions
- Stand on the center of a resistance band with your right foot. Hold both ends at shoulder height.
- Step your left foot back into a lunge stance.
- Lower your left knee toward the floor by bending both knees.
- Descend until your back knee is just above the floor.
- Drive through your right foot to stand back up against the band tension.
- The band tension increases as you stand — loading the glute lockout.
- Complete reps on one side, then switch which foot stands on the band.
- Use a thicker band for more resistance.
Resistance Band Lunge Form & Visual
Resistance Band Lunge Benefits
- Adds progressive resistance to bodyweight lunges
- Increasing tension at the top loads the lockout
- Highly portable
- Easy to scale by band thickness
- Useful when no weights are available
- Builds single-leg strength
Resistance Band Lunge Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Core (stabilizer)
Resistance Band Lunge Variations & Alternatives
- Dumbbell Lunge
- Band Squat
- Walking Lunge
- Reverse Band Lunge
- Band Bulgarian Split Squat
