Resistance Band Lunge
Forward lunge with band tension at the shoulders — variable-resistance single-leg work.
Level: Foundation
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Lunge Unilateral
Type: Light Activity
Equipment: Resistance Band
Sports: Basketball Football Lacrosse Soccer Tennis
Target muscles
The quads and glutes of the front leg drive the work. The trunk holds the band-loaded position.
How to perform
Setup
Stand on the center of the band. Hold the handles at shoulder height.
Execution
Step one foot forward. Lower into a lunge until both knees are at 90 degrees. Push through the front heel to return.
Common mistakes
- Step too short.
- Pushing off the back foot.
- Going too heavy on band.
- Torso pitching forward.
- Same load both sides without checking.
Progressions and regressions
Regress to bodyweight lunges. To progress, increase band tension.
Programming notes
Single-leg work. 3 sets of 8-12 per side, twice a week.
