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Mini Loop Band Pulse Lunge
Mini loop band pulsing lunge that targets quads and glutes to build lower body strength, endurance, and stability; maintains constant tension through partial-range pulses without full leg extension.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place mini loop band just above knees. Stand tall, step forward with one foot into lunge stance with core braced and torso upright.
- Bend both knees to lower into lunge until front thigh is parallel to floor and back knee hovers above ground.
- Press knees outward against band to maintain tension.
- Pulse upward a few inches without fully extending legs.
- Lower back to deep lunge position.
- Repeat pulses for reps.
- Switch legs after completing set.
Coaching Tips
Form Cues
- Knees track over toes
- Press knees out against band
- Core tight, ribs down
- Back heel off ground
- Controlled pulses only
Breathing
Inhale as you lower into the lunge; exhale during each upward pulse while bracing core.
Tempo
2-0-1
Range of Motion
From front thigh parallel to floor to a few inches higher, keeping back knee hovering above ground and front knee over ankle.
Safety
Safety Notes
- Avoid if acute knee pain or instability
- Use appropriate band resistance to maintain form
- Stop if hip or back discomfort arises
- Ensure stable surface to prevent slips
Spotting
Not required; use wall for balance if needed for stability.
Common Mistakes
- Knee collapsing inward
- Leaning torso forward
- Pulsing too high, losing tension
- Short step causing knee strain
- Rushing movements without control
When to Avoid
- Acute knee injuries
- Hip instability
- Lower back pain
Flexibility Needed
- Hip flexion to 90 degrees
- Ankle dorsiflexion for lunge depth
Build Up First
- Master basic lunge form
- Familiarity with resistance bands
Also known as
Banded Pulse Lunge, Mini Band Lunge Pulse, Resistance Band Pulse Lunge
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