Band Lunges

Band Lunges

Band lunges are a dynamic lower body exercise that targets multiple muscles, including the quadriceps, hamstrings, glutes, and calves. This exercise adds resistance to the traditional lunge movement with the use of a resistance band. Band lunges not only help to strengthen and tone your leg muscles but also improve stability and balance. To perform band lunges, start by standing with your feet hip-width apart and place a resistance band around your thighs, just above your knees. Take a step forward with your right foot, bending both knees to lower your body into a lunge position. Your front knee should be directly over your ankle, and your back knee should be hovering just above the ground. Push through your front foot to return to the starting position and repeat with the opposite leg. To make band lunges more challenging, you can increase the resistance of the band or add dumbbells to hold in each hand. You can also vary the direction of the lunge by stepping to the side or backwards, incorporating different muscles and movement patterns. Consistently incorporating band lunges into your workout routine can help to build strength, improve lower body stability, and enhance overall athletic performance. Remember, proper form is essential to minimize the risk of injury and maximize the benefits of band lunges. Keep your core engaged, chest lifted, and avoid letting your knees collapse inward. Start with a weight or resistance band that is appropriate for your fitness level, gradually increasing intensity as you become stronger. As with any exercise, it's always a good idea to warm up before starting and cool down afterwards. Stay consistent, listen to your body, and enjoy the rewards of adding band lunges to your fitness routine!


  • Start by standing tall with your feet hip-width apart.
  • Place a resistance band around your lower thighs and pull it up to above your knees.
  • Step forward with your right foot, keeping your core engaged and back straight.
  • Lower your body into a lunge position by bending both knees.
  • Make sure your front knee is directly above your ankle and your back knee is hovering slightly above the floor.
  • Push through your front heel to straighten both legs and return to the starting position.
  • Repeat the lunge on the other leg by stepping forward with your left foot.
  • Continue alternating between right and left leg lunges for the desired number of repetitions.
  • Remember to maintain a controlled movement, engaging your glutes and quadriceps throughout the exercise.
  • To make the exercise more challenging, you can hold dumbbells in your hands while performing the lunges.

Tips & Tricks

  • Start with a lighter resistance band and gradually increase as you get stronger.
  • Keep your core engaged and maintain good posture throughout the exercise.
  • Make sure to step far enough forward to create tension in the band.
  • Try different variations of the lunge, such as reverse lunges or side lunges, to target different muscles.
  • Incorporate band lunges into your leg day routine to improve lower body strength and stability.
  • Control the movement and avoid using momentum to ensure proper muscle activation.
  • To prevent injury, avoid letting your knee cave inward and keep it in line with your toes.
  • Breathe deeply throughout the exercise to oxygenate your muscles and enhance performance.
  • Don't forget to stretch and cool down after your band lunges to prevent muscle tightness and soreness.
  • Listen to your body and rest or modify the exercise if you experience any pain or discomfort.


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