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strength · resistance band

Band Reverse Lunge

Loaded lunge with band tension for extra glute work.

3 × 10–12 per side 8 minrest 45s

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Included in "Band Lower Body" — 6 guided exercises with a rest timer.

Equipment
resistance band
Rest
45s between sets
Primary muscles
quads
Also works
glutes, hamstrings

How to do it

  1. Stand on the middle of a band, holding handles at shoulders.
  2. Step one foot back into a lunge until back knee nearly kisses the floor.
  3. Push through the front foot to return.
  4. Alternate sides.

Form cues

  • ✓Maintain steady band tension
  • ✓Full range of motion
  • ✓Controlled tempo

Common mistakes

  • ✗Letting the band snap back
  • ✗Losing brace mid-rep

Progressions

  • Light band → heavier band → double up bands

Workouts that include this

Legs & glutes with bands
Band Lower Body
25 min · 6 exercises

More muscle building exercises

Goblet Squat
3–4 × 8–12
Dumbbell Bench Press
3–4 × 8–12
One-Arm Dumbbell Row
3–4 × 8–12 per side
Romanian Deadlift
3–4 × 8–10
All muscle building exercises