How to Do Lunges with Resistance Bands

There are a variety of lunges that effectively work hips, thighs and glutes. Lunges performed with resistance bands are especially great because they increase the effectiveness of the lunge and help work on upper body simultaneously.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Resistance band
• Dumbbells

How to Do Lunges with Resistance Bands

1. Position your right leg forward and your left leg back.
2. Place the resistance band under your right foot and hold the ends in each hand.
3. With elbow bent, keep the resistance band taught.
4. Lower into the lunge slowly until both knees are at 90 degrees.
5. Slowly return to the starting position.
6. Repeat.
7. Change position with left leg forward and right leg back and do the same number of repetitions.

Dumbbell Lunges

8. Hold an appropriate weight dumbbell in each hand, typically 3-10 pounds, depending on your fitness level. Let your arms hang at your sides.
9. Position right foot in front and left foot behind you. Your feet should be approximately 3 feet apart.
10. Lower your body into the lunge position until both knees are at 90 degrees.
11. Slowly return to the starting position.
12. Repeat and then switch your legs so that your right foot is behind you and your left foot is in front of you. Repeat the same number of reps.

Side Lunges

13. Start with feet together and hands on your hips or to your sides.
14. Step sideways and lower into a lunge position until your knee is at a 90 degree angle. Keep your outstretched leg as straight as possible.
15. Return to starting position and repeat.
16. After you've completed the reps for side one, repeat the same number of steps for the other side.

Tips & Warnings

• There are many more lunge techniques to learn. Lunges can easily be modified for every level of fitness. Have fun and experiment to find the types of lunges that you like the most.