Lunge (Band)

A lower body compound exercise using band resistance to develop single-leg strength and lower body power.

Instructions

1. Stand on a resistance band with feet hip-width apart.
2. Grasp the band ends at shoulder height or hold them at your sides.
3. Step forward with one leg, creating tension in the band.
4. Lower your body by bending both knees until your rear knee nearly touches the ground.
5. Your front knee should be directly over your ankle, and your torso should be upright.
6. Drive through your front heel to return to the starting position and repeat on the opposite leg.

Tips

• Take a large enough step to ensure your front knee tracks over your ankle, not beyond your toes.
• Keep your torso upright throughout; avoid excessive forward lean.
• The band should provide resistance in both directions of the movement.
• This exercise develops single-leg strength and improves lower body stability and balance.
• Maintain constant tension in the band throughout the entire movement.
• Perform 8-12 reps per leg for optimal strength and muscle development.