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Resistance Band Reverse Lunge
A unilateral lower body exercise using a resistance band that targets glutes, quadriceps, and hamstrings to build strength, balance, and coordination; kinder to knees than forward lunges.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Adductors, Abs, Obliques, Lower Back
Accessory Muscles
Calves
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 MapGlutes
9/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
5/10Adductor Magnus
Abs
4/10Rectus Abdominis, Transverse Abdominis
Obliques
3/10External Obliques
Lower Back
3/10Erector Spinae
Calves
2/10Gastrocnemius, Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure a loop resistance band around a sturdy anchor at hip height. Step into the loop, position it around your hips, and step away to create tension while facing away from the anchor. Stand with feet shoulder-width apart, core engaged.
- Take a large step backward with one foot, landing on the ball.
- Bend both knees to lower your body until front thigh is parallel to the floor.
- Keep front shin vertical and back knee hovering above the ground.
- Drive through the front heel to extend the knees and push back to start.
- Resist the band's forward pull to maintain upright posture.
- Switch legs after reps or alternate each step.
Coaching Tips
Form Cues
- Keep chest up
- Front knee over toes
- Drive through front heel
- Core tight
- Torso upright
- Step back controlled
Breathing
Inhale as you lower into the lunge; brace your core and exhale as you drive up.
Tempo
3-1-1
Range of Motion
Lower until front knee is at 90 degrees with thigh parallel to floor; back knee hovers just above ground without touching.
Safety
Safety Notes
- Inspect band for damage before use
- Ensure anchor is stable
- Avoid if acute knee or hip injury
- Control movement to prevent snapping
- Maintain neutral spine
- Stop if pain occurs beyond normal fatigue
Spotting
No spotter needed; use band's tension carefully and ensure stable anchor.
Common Mistakes
- Knee collapsing inward
- Leaning too far forward
- Front knee past toes excessively
- Rushing the descent
- Not engaging core
- Uneven step length
When to Avoid
- Acute knee injuries
- Severe hip instability
- Lower back pain without form control
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range for lunge depth
Build Up First
- Master bodyweight reverse lunge
- Basic balance and coordination
Also known as
Banded Reverse Lunge, Band Reverse Lunge, Resisted Reverse Lunge
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