How to do Lunge Lift Tubing Exercises

Lunge lift tubing exercises are lunges with an added leg lift done with a rubber band to create resistance. Lunge lifts work the quadriceps and gluteus maximus, or front of the upper thigh and butt, which are the muscles primarily bring the body to a standing position and support the body's weight while standing. Strong quadriceps and glutes take pressure off the knees and hips and prevent deterioration of cartilage.

Difficulty: Moderately Easy

Instructions

1. Grip the tubing with one end in each hand.

2. Step on the tubing with one foot.

3. Shift your weight onto the foot standing on the tubing.

4. Anchor your free foot behind you.

5. Raise your hands and anchor them either at your waist for minimum resistance, or at your shoulders for maximum resistance.

6. Bend your forward knee to lunge down. Your back leg needs to bend slightly as well.

7. Straighten your forward knee to come out of the lunge.

8. Lift your back leg up and move it back into a basic hip extension.

9. Finish straightening your forward knee.

10. Return your back foot to the floor.

Tips & Warnings

• If you are working with strong tubing bands you may need to leave your hands at your sides. Experiment and find the resistance level that works for you with the equipment you're using.
• The added lift to the classic lunge requires a bit more balance than the lunge alone. Practice will enable you to perform the combination lunge and lift without any wobble.

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