Resistance-Band Side Lunge
Strengthen legs & glutes with Resistance-Band Side Lunges. Boost stability & tone your lower body effectively. Dive in now!
The Resistance-Band Side Lunge is a compound exercise that mainly works the quads and hip abductors (outer thighs), with help from the core, lower back and glutes & hips. You'll need: resistance bands.
Required Equipment
Resistance-Band Side Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Obliques; Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Resistance-Band Side Lunge Variations and Alternatives
How to do the Resistance-Band Side Lunge
Place the resistance band just above your knees and stand with your feet shoulder-width apart.
Engage your core and keep your chest up and your back straight.
Shift your weight to one leg and take a large step to the side with the other leg.
Bend the knee of the stepping leg and push your hips back as you lower into a side lunge position. Keep the other leg straight with the foot firmly planted on the floor.
Ensure your bending knee does not go over your toe and that your body is leaning slightly forward to maintain balance.
Drive through the heel of the lunging leg to return to the starting position.
Repeat the side lunge on the opposite side.
Continue alternating sides for the desired number of repetitions and sets
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Resistance-Band Side Lunge FAQs
What muscles does the Resistance-Band Side Lunge work?
The Resistance-Band Side Lunge mainly works the quads and hip abductors (outer thighs), with help from the core, lower back and glutes & hips. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Resistance-Band Side Lunge?
Resistance bands.
Is the Resistance-Band Side Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Resistance-Band Side Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Side Lunge variations and alternatives?
Similar exercises include the Loop-Band Split-Squat, Band Lateral Walk, Loop-Band Side-Step and Loop-Band Lateral & Squat Walk.
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