Classic lunges with Theraband

The classic lunges with the band have two different starting positions to initiate the lunges. If you use a closed Theraband, place it around your legs. The band should be positioned just above your knee joints, with your feet hip-width apart and your legs almost fully extended. Your arms hang at the sides of your body. Simultaneously, maintain an upright posture, forming a natural arch in your lower back. Keep your gaze forward, and engage your abdominal muscles to commence the exercise.

Alternatively, you can step into a lunge by placing the band under the front foot. Hold the ends of the band in both hands in front of your upper chest. The legs are almost fully extended in a lunge, the back is upright, and your gaze is forward.

Movement execution

With the Theraband around your legs, step into a lunge, choosing a stride length that allows the front leg to form almost a right angle between the upper and lower leg. Ensure that the front knee does not protrude beyond the toes. The back knee moves toward the ground, but stop before it touches. The upper body remains still, the back stays upright, and the arms stay in position. Subsequently, press through the heel to return to the starting position, ensuring the stability of the upper body. Also, remember to inhale during the downward movement and exhale when pushing the body back up. If the band is placed under the foot, bend your knees to initiate this exercise. Inhale slowly as you bring the back knee close to the ground and bend the front leg. The front leg should form a right angle between the upper and lower leg, without the knee protruding beyond the toes. Keep the upper body and arms unchanged. Then exhale and push yourself back up through the heel of your standing leg. This upward movement is purely vertical, with the majority of the force coming from the front leg and glutes. Continue the upward movement until you return to the starting position, with your legs almost fully extended.

Stressed muscles and common mistakes

For more information on the engaged muscle groups and prevalent misconceptions in the exercise Traditional Lunges with the Theraband, visit the webpage Traditional Lunges / Lunges.

Alternative variants to classic lunges with Theraband

To diversify your training, you can also try similar exercises or other variations of the exercise Traditional Lunges with the Theraband.