lungs with bands are a versatile exercise that targets the muscles of the lower body, including the thighs, glutes, and hamstrings, while also providing an excellent workout for the core. performed with resistance bands, these exercises are an excellent way to build lower body strength, improve balance, and enhance coordination.
benefits
- Builds lower body strength: lunges with bands are a highly effective way to strengthen the muscles of the thighs and glutes, leading to improved lower body strength and toning.
- Improves balance: the core is engaged throughout the lunge movement, helping to improve balance and stability.
- Enhances coordination: lunges with resistance bands require coordination between both legs, which can help to improve balance and coordination.
- Burns calories: the dynamic nature of lunges with bands increases calorie burn, making them a great exercise for weight loss.
- Increases flexibility: lunges with bands can help to improve flexibility in the hips and hamstrings, leading to increased range of motion.
how to
To perform lunges with bands, you will need toanchor the resistance band(s) at mid-level, just below your waist. attach the band to a pulling belt or other waist attachment built for resistance training. stand facing away from your anchor point. step forward into a lunge position with your front knee at a right angle. push through your front heel and return to a standing position, keeping the chest high. step back to your original position, keeping your back and hips aligned upright, and repeat.
variations
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reverse lunge: this variation goes against the resistance band to include your core in the exercise, along with your hamstrings, glutes, and legs. these lunges do a little more for the stability in your front leg and will help you enhance your hip mobility and balance.
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thrust: this variation of the reverse lunge engages your arms and back along with all the original muscle groups to make it a true full-body exercise. it's best if you can include a bar attachment to this exercise like the fit stik pro.
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high knee: the reverse lunge high knee accentuates balance with the original exercise. simply finish the lunge by driving your knee upward, then continue your repetitions that way.
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curtsy lunge: here's an exercise that's gotten more popular recently among those looking to really work their glutes. while most lunges primarily target the gluteus maximus, this exercise will put emphasis on your gluteus minimus and gluteus medius, along with your inner thigh, to improve your posture and stability in your lower body.
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jumping lunges: jumping lunges are a dynamic and just plain fun exercise that works out every part of your lower body, including your hips, glutes, quads, and calves, and will also get your heart rate going.
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side lunge: the side lunge is one of the best glute exercises out there, specifically targeting those glute muscles while also working your hamstrings and core muscles. these movements are also going to be easier on your joints than forward or reverse lunges.
tips
- make sure to maintain proper alignment throughout the exercise to prevent injury
- use the band in a way that provides just enough resistance to make the exercise challenging but still allows for proper form
- adjust the difficulty of the exercise by changing your stance closer to or further from the anchor point
- incorporate variations like with abduction, deceleration, and alternating into your routine to target different muscle groups
