Instructions for Resistance Band Lunge


Sometimes you need to modify a lunge and other times a progression is what the client ordered. Using a resistance band to do a lunge is a fun way to add variety and challenge to this fundamental exercise.

Using a resistance band when lunging makes the move a total body experience. The band requires upper body involvement, by way of holding and stabilizing the band. Various core muscles and stabilizers are recruited as a result. The band also adds additional resistance to the hips and legs.

Practice this motion without any weight first. Then, start with a light resistance band.


  1. Lay band flat on the ground and step on the center with front foot.
  2. Lower back knee to floor so you are kneeling and are able to reach both ends of band.
  3. Grasping an end in each hand and stand up, arriving in the beginning position (first picture).
  4. There should be tension in the resistance band when in the beginning position, you might need to grab further down the ends of the band.
  5. Lower into a lunge (second picture) the band will go slack, the resistance is created when you extend the knees back to their beginning position.


*The elbows are always extended throughout this exercise. Cue your client to keep shoulders away from ears; when returning to beginning position shrugging of shoulders tends to occur.

The resistance band is a versatile and dynamic piece of gym equipment, especially concerning your clients in the age group of 40-60 years. Resistance band work is perfect for those clients that can’t or don’t want to perform heavy weight bearing exercises, who need to strengthen stabilizing muscles, and for overall joint and connective tissue health.

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Alex has her A.S in Exercise Science and is a certified Personal Trainer with NFPT and NSCF. She recently traveled to India to gain her 200 hr yoga teacher certification where she studied the ancient practice at its origins. Alex has spent time teaching yoga in Spain while volunteering at a yoga retreat and is currently working at her local college instructing two fitness courses. Alex wants to share with her clients and students the mental, physical and emotionally healing qualities of exercise and movement. She believes everyone should have a healthy relationship with their bodies and strives to thread that concept throughout her career.