Lunges with Mini Loop Booty Bands

At a Glance

Exercise Muscle

Legs, Glutes

Exercise Equipment Needed

12" mini bands

Exercise Force

Exercise Post

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With lunges, your quads and glutes spend significant time under tension throughout each rep. Time under tension is one of the fundamental inputs in building muscle and toning your body. The use of resistance bands provides constant tension and makes luges more challenging by forcing the glutes, quads, and hamstrings to work harder for a prolonged period of time without resting. This helps develop stronger hips, which helps you run faster, move more gracefully, and look better in your jeans.

  1. Place one band around your low to mid thighs
  2. Take a giant step forward and lower yourself down until your back knee almost (but not quite) touches the ground
  3. Drive through your front heel and thigh to press yourself back up to a standing position
  4. Complete your set on one side then switch legs and repeat on the other side


  • When you look down at the lowest point in your lunge your front knee should not travel past the toes on your front foot (will help prevent injury)

  • Your front foot should remain firmly planted on the ground

  • A longer step will engage more of your glutes whereas a shorter step will engage more of your quads

  • Slow down your reps to increase the intensity

Target Muscles: Hamstrings, Quadriceps, Gluteus minimus, Gluteus maximus, Calves

Recommended Booty Bands: 12” Medium Booty Band (minimal resistance), 12” Heavy Booty Band (high resistance), 12”  Robust Booty Band (maximum resistance)

Force: Push

Position: Upright

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