Resistance Band Lunge

Resistance Band Lunge


This exercise involves using a resistance band to perform lunges, which helps to strengthen and tone the muscles in the legs and glutes. The resistance band adds an extra challenge to the exercise, making it more effective for building strength and endurance.

Muscle Group

Equipment Required

Resistance Band Lunge Instructions

  1. Start by standing with your feet hip-width apart and placing the resistance band under the arch of your back foot.
  2. Hold the handles of the resistance band with both hands and bring them up to shoulder height.
  3. Step forward with your front foot and lower your back knee towards the ground, keeping your front knee at a 90-degree angle.
  4. As you lunge forward, pull the resistance band towards your chest, keeping your elbows close to your body.
  5. Push through your front heel to return to the starting position, while simultaneously lowering the resistance band back down to shoulder height.
  6. Repeat for the desired number of reps, then switch legs and repeat on the other side.

Resistance Band Lunge Form & Visual

Resistance Band Lunge

Resistance Band Lunge Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Increases flexibility in the hip flexors and ankles
  • Engages the core muscles for added stability and support
  • Can be modified for different fitness levels and goals
  • Requires minimal equipment and can be done anywhere

Resistance Band Lunge Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Resistance Band Lunge Variations & Alternatives

  • Reverse Lunge with Resistance Band
  • Side Lunge with Resistance Band
  • Curtsy Lunge with Resistance Band
  • Walking Lunge with Resistance Band
  • Jumping Lunge with Resistance Band