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Mini Loop Band Lunge
A lunge variation with a mini loop band around the thighs that targets glutes, quadriceps, and hamstrings to build lower body strength and hip stability; commonly used for unilateral training and balance.
About Exercise
Equipment
Loop Bands, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius, Soleus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart and place mini loop band just above knees. Engage core, keep chest up, and shoulders back.
- Step forward with one foot, planting it firmly.
- Lower body by bending both knees until front thigh is parallel to ground and back knee hovers near floor.
- Push knees outward against band to maintain alignment.
- Drive through front heel to extend knees and hips, returning to start.
- Bring front foot back to meet back foot.
Coaching Tips
Form Cues
- Push knees out
- Drive through heel
- Keep torso upright
- Core tight
- Knees track toes
Breathing
Inhale as you lower into the lunge, exhale as you drive up through the front heel while bracing core.
Tempo
2-1-2
Range of Motion
Lower until front thigh parallels floor, back knee hovers above ground; front knee stays over ankle without passing toes.
Safety
Safety Notes
- Avoid if acute knee pain or instability
- Ensure band is secure above knees
- Stop if joint discomfort occurs
- Use lighter band if balance issues
Spotting
No spotting needed; use wall for balance support if beginner.
Common Mistakes
- Knees caving inward
- Front knee past toes
- Leaning too far forward
- Arched lower back
When to Avoid
- Acute knee injury
- Hip instability
- Lower back pain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master bodyweight lunge
- Basic hip hinge competency
Also known as
Banded Lunge, Resistance Band Lunge, Mini Band Forward Lunge
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