Banded lunge: how to do it and what it works

Lunge pattern with elastic resistance to train unilateral strength with little equipment.

Image: start and end of the movement.

How to do it

Alternating lunge with a band that loads the knee-dominant pattern without needing barbells or machines.

Form. Anchor the band under the front foot, lower with control and push the floor away keeping your knee and toes aligned.

Common mistake. Letting the knee drop inward, bouncing at the bottom, using an unstable band, or losing tension when switching sides.

Quadriceps · Resistance band

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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