Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Band
Lunge Reverse With Resistance Band
Lunge Reverse With Resistance Band is a beginner compound strength exercise that works the quads (upper legs), with the hamstrings, calves and shoulders assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Shoulders · Deltoids
How to do Lunge Reverse With Resistance Band
- Stand with your feet shoulder-width apart, placing the middle of the resistance band under your left foot. Hold the handles of the resistance band at shoulder height with your elbows bent and facing the floor.
- Step your right leg back into a reverse lunge, bending both knees to lower your right knee towards the floor while keeping your left knee aligned with your ankle.
- Push through your left heel to return to the starting position, bringing your right leg forward.
- Repeat for the desired number of repetitions, then switch sides to work the other leg.
Form tips
- Exhale as you push back up to the starting position and inhale as you lower into the lunge.
- Focus on engaging your glutes and quadriceps throughout the movement.
- Ensure your front knee does not extend past your toes to avoid joint strain.
Lunge Reverse With Resistance Band alternatives
More quads exercises
Lunge Reverse With Resistance Band FAQ
What muscles does Lunge Reverse With Resistance Band work?
Lunge Reverse With Resistance Band mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings, calves and shoulders work as secondary muscles.
What equipment do you need for Lunge Reverse With Resistance Band?
You need a band.
How many sets and reps of Lunge Reverse With Resistance Band should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lunge Reverse With Resistance Band good for beginners?
Yes. Lunge Reverse With Resistance Band is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Lunge Reverse With Resistance Band burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Lunge Reverse With Resistance Band?
Other exercises for the quads include Kettlebell Reverse Lunge, Dumbbell Reverse Lunge on the Spot, Dumbbell Goblet Reverse Lunge and 4 Reverse Lunge and 4 Side Taps.
For developers
Use Lunge Reverse With Resistance Band in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_SVKT2H" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_SVKT2H", "name": "Lunge Reverse With Resistance Band", "model": "male", "target": "Quads", "equipment": "Band", "media": { "mp4": "https://…/ex_SVKT2H/mp4-720.mp4?…", "poster": "https://…/ex_SVKT2H/poster.jpg?…" } }