Reverse Lunge (Band)

A compound movement using a resistance band to add resistance to a reverse lunge pattern, strengthening the lower body while improving balance and unilateral strength.

Instructions

1. Stand upright with feet hip-width apart, holding the band at shoulder height for stability.
2. Alternatively, step on the band and hold the ends for added lower-body resistance.
3. Step backward with one leg, landing on the ball of your foot.
4. Lower your body by bending both knees until your rear knee nearly touches the ground.
5. Your front knee should track over your ankle without extending past your toes.
6. Push through your front heel and drive back to the starting position.
7. Return your stepping leg to the starting position beside your other foot.
8. Alternate legs and perform the desired number of repetitions on each side.

Tips

• Maintain an upright torso throughout the movement without excessive forward lean.
• Take a large enough step backward to achieve proper lunge depth.
• Keep your core engaged to maintain balance and stability.
• Control both the descent and ascent phases of the movement.
• Perform equal repetitions on both sides to develop balanced leg strength.
• This movement is easier on the knees than forward lunges due to reduced momentum.