How to Perform Lunge Resistance Band Exercises
Resistance exercise is a form of strength training in which each exercise works against an artificial opposing force. Strength training that uses weight machines and free weights is technically not a form of resistance exercise, because the weights are non-elastic forces which are reliant solely upon gravity rather than any inherent resistance or elasticity in a given material. Basically it boils down to using stiff materials like hydraulic pistons found in rowing machines or dense and stiff rubber like the kind that are used in a Bowflex and Soloflex machines. But with such machines we are still faced with the problem of the cost as well as finding room indoors for one. Thankfully, regular resistance bands can be purchased in most sporting goods stores for a few dollars each. With the right instructions, they can be used to complete a full regimen of strength training exercises.
Instructions
-
-
1
Place the center of the resistance band firmly under the arch of one foot and pull the handles taught.
-
2
Pull the handles taught and raise them up. Slip the bands behind your back and hold the handles over the front of your shoulders so both your hands and the bands are locked into place. Now you are ready to do the exercise.
-
-
3
Drop your other foot about 3 feet back, letting both the knee and tips of the toes touch the ground. This is the most important step of the exercise. Your rear leg should be fully extended. Your front leg, which has the resistance band under it, should be bent deeply at the knee, but your lower leg below the knee should be still completely vertical. This will greatly tax the quadriceps and hamstrings, and you will feel this area burn, particularly as you continue the exercise.
-
4
Shift your body’s weight onto your front leg and stand up on it. Raise your back leg to be as close to horizontal with the ground as you can get it when you stand.
-
5
Slowly drop your weight onto your back leg and go back into the deep kneeling position. Complete this exercise 5 times before switching your front and back legs and then completing another 5. This is important in building leg strength evenly.
-
1
Tips & Warnings
Depending upon your needs, resistance bands of differing lengths are available. You should also keep more than one band so as to have bands with different levels of resistance for working the different muscle groups. A resistance band used for working the large muscles of the legs would need to be stiffer than one used to work the small muscles in sides of the arm.
Resources
- Photo Credit www.leanandfit.com
