Area Targeted: Thighs & Butt

The Lunge With Tube Bands is the Queen of all Legs Exercises with Bands. This exercise is NOT easy. It requires strength, balance and concentration. You’d be hard pressed to find a more effective exercise to build and strengthen your Quads (Thighs) and Glutes (Buttocks).


Follow the instructions below to perform this exercise:


Anchor: Not required

Bands: Attach each end of the band(s) to a handle.

Body Positioning: Stagger your feet with one foot in front. Now stand on the band(s) with your front foot. Grip a handle in each hand and raise your hands up to shoulder height. With your back straight, head straight, elbows back, and chest up, lower your hips straight down until your front thigh is almost parallel with the floor.


Straighten your front leg and raise your hips.



1. Push through your heel.

2. As you lower and raise your body keep your knee tracking over your toes.