How to do a Loop Band Pulse Lunge

Authored by Fitbod

About Loop Band Pulse Lunge

Sets Logged
Popularity Rank
Quads Strength
94 mSCORE 24th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Loop Band Pulse Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets the quadriceps. Unlike other variations, this exercise doesn’t progress you through a full lunge, but instead has you pulse up and down from a shallow to a deep lunge. This keeps more tension in your legs throughout the exercise without allowing you to rest as you return to the starting position. The use of a loop band allows you to add resistance to the movement, especially at the top.

  1. Stand with feet shoulder-width apart and step forward with one leg keeping your torso upright.
  2. Place the band under the midfoot area of the front foot and pull the loop up over your head so it rests across the back of your shoulders.
  3. Keep your hands on the hips (or on the band) and bend your knees to lower the body towards the ground until both knees reach 90 degree angles.
  4. Slowly raise your body upward by extending your legs and repeat the movement.
  5. Switch side once one side is complete.

Common Mistakes

  • Varying Tension with Bands

    Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.

  • Improper Distance

    The exact distance for an ideal lunge varies for everyone, but it’s incredibly important. A small step can lead to more tension on your knee, as well as a narrow base of support. A long step can also lead to instability. Both will increase your risk of injury, and make the exercise less effective. If you’re struggling with lunge distance, start with a position where you feel stable, and experiment with small adjustments until you find the distance you’re comfortable with.