Lunge or split squat with band

Exercise overview

Primary muscle group: Legs

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 14

Description: Attach a resistance band to a sturdy rack. Loop one end of the band around your knee and allow it to pull you slightly inward into a valgus position. Push out against the band to engage your glute and maintain a neutral knee position. Set up in a split stance with your hands by your side, looking straight ahead. Flex both knees simultaneously to lower your body, descending until your back knee touches the ground beneath your hip. Drive through your front foot to extend your front knee and return to the starting position. Repeat for the desired number of repetitions on one side before switching to the other side.

Exercise ID: 00485

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust the Band Tension: Ensure the resistance band is securely anchored and properly tensioned. The band's resistance should be challenging but not so tight that it hinders your form.
Maintain Upright Posture: Keep your torso upright and core engaged throughout the movement. Avoid leaning too far forward or backward.
Foot Placement: Place your feet hip-width apart to maintain balance and stability. Ensure the back foot is positioned correctly to avoid unnecessary strain on the joints.
Controlled Movements: Focus on slow, controlled movements both when lowering into the lunge and pushing back to the starting position. This maximizes muscle engagement and reduces the risk of injury.
Knee Alignment: Make sure your front knee tracks over your ankle and does not extend past your toes. This helps in protecting your knee joints.
Gradual Progression: Start with a lighter resistance band and gradually increase the tension as your strength improves. This approach will help in building strength progressively without overloading your muscles.
Engage Your Glutes: As you push back to the starting position, consciously squeeze your glutes. This action ensures you're maximizing the effectiveness of the exercise.
Balance and Stability: To aid balance, you can initially perform the exercise near a support, like a wall or a sturdy piece of furniture, until you gain more confidence and stability.
Breathing Technique: Inhale as you lower yourself into the lunge and exhale while pushing back up. Proper breathing supports better oxygen flow and endurance.
Monitor Your Lower Back: Keep a neutral spine to avoid excessive strain on the lower back. If you experience discomfort, check your form and adjust accordingly.

Exercise overview

Exercise tips and tricks

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