Lateral Lunge (Band)

A lower body compound exercise using band resistance to target the quads, glutes, and adductors in a lateral movement pattern.

Instructions

1. Stand on a resistance band with feet hip-width apart.
2. Grasp the band ends at chest height or shoulder height.
3. Step to one side while maintaining an upright torso, creating tension in the band.
4. Bend the knee of the stepping leg, lowering your body until your stepping knee reaches approximately 90 degrees.
5. Keep the opposite leg relatively straight, feeling a stretch in the inner thigh.
6. Drive through the stepping leg’s heel to return to the starting position and repeat.

Tips

• Keep your chest upright throughout; avoid excessive forward lean.
• The band should provide resistance in both directions of the movement.
• Push your hips backward to maintain a neutral spine and engage the glutes.
• This exercise develops single-leg strength and improves hip stability.
• Maintain constant tension in the band throughout the entire movement.
• Perform 8-12 reps per side for optimal strength and muscle development.