Band Lunges
Band lunges are a resistance band exercise targeting the quadriceps, glutes, and hamstrings. The band adds accommodating resistance throughout the lunge movement, increasing difficulty at the top and improving lower body strength and stability.
How to do it
- Stand with both feet on the center of a resistance band, holding the ends at shoulder height.
- Step one foot forward into a lunge position, keeping your torso upright.
- Lower your back knee toward the ground until both knees are at approximately 90 degrees.
- Push through your front heel to return to the starting position.
- Repeat on the opposite leg and continue alternating for the desired number of repetitions.
Form cues
- Keep your chest tall and shoulders back.
- Step forward with a stable, balanced stride.
- Lower your back knee straight down toward the floor.
- Drive through your front heel to stand back up.
Breathing: Inhale as you step forward and lower your body, then exhale as you push back up to the starting position.
Common mistakes
- Allowing the front knee to cave inward, which places unnecessary stress on the joint.
- Leaning the torso too far forward, which shifts the work away from your legs and into your lower back.
- Taking too short of a stride, which makes it difficult to achieve the proper 90-degree angle on both knees.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 seconds
Lose weight
3 sets × 10–12 reps per leg, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps per leg, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your knees, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
How do I make the resistance band harder or easier?
Step wider apart on the band to increase tension, or use a lighter resistance band to make the movement easier.
Where should I feel this exercise?
You should feel your quadriceps working at the front of your thighs and your glutes working as you push back up.
How many times a week should I do lunges?
Two to three times per week with at least one rest day between sessions is ideal for recovery.