Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.

Starting Position: Stand with one foot in the middle of the resistance band. Hold the handle with your palms up and elbows bent to your side at 90-degrees.

Action: Pick up the leg that is not on the resistance band and lunge backwards. Make sure your back is straight up and down, Bend your knees and lower your body to the ground. Your front knee should be directly over your ankle and your back knee should only be a few inches above the ground and you should be on your toes on the back foot.

Push off with the front foot and return to the starting position without letting your foot or toes drag on the ground. Repeat for the opposite side.


1.     Always make sure your front knee is directly over your ankle.

2.     Practice pushing off hard to make sure you are using your leg muscles to return from the lunge position to the starting position.