Resistance Band Side Lunge Stretch

Muscles worked

Setup

1. Anchor a long resistance band to a sturdy post at hip height.
2. Step inside the loop and place the band around your waist, or hold the band with both hands at chest height for stability.
3. Stand perpendicular to the anchor point with your feet hip-width apart and enough distance to create light tension.
4. Maintain an upright posture with your core engaged and shoulders back.

How to do it

1. Take a wide step out to the side (away from the anchor point), keeping both feet pointing forward.
2. Inhale as you hinge your hips back and bend the lunging knee, lowering your weight until your thigh is nearly parallel to the floor.
3. Keep the trailing leg completely straight to feel a deep stretch in the inner thigh (adductors).
4. Exhale and drive through the heel of the bent leg to push back to the starting position in a controlled motion.

Form checklist

• Keep the knee of the lunging leg aligned with your toes, preventing it from caving inward.
• Maintain a flat back and proud chest throughout the entire movement.
• Ensure the heel of the lunging foot stays glued to the floor.
• Keep the trailing leg straight to maximize the adductor stretch.

Pro tips

• Focus on 'sitting back' into your hip rather than just pushing your knee forward to better engage the glutes.
• Pause for 2 seconds at the bottom of the movement to emphasize the stretch and improve hip capsule mobility.

Make it harder

• Increase the resistance by stepping further away from the anchor point.
• Add a tempo of 3 seconds on the lowering phase (eccentric) to increase time under tension.

Frequently asked

What muscles does the resistance band side lunge stretch work?

The resistance band side lunge stretch primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the resistance band side lunge stretch?

The resistance band side lunge stretch uses resistance band.

Is the resistance band side lunge stretch good for beginners?

Yes. The resistance band side lunge stretch is a beginner-friendly movement and a strong foundation to build on.

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