Chair Supported Resistance Band Reverse Lunge — how to, muscles worked, alternatives

How to do the Chair Supported Resistance Band Reverse Lunge

Band from a low chair leg to your ankle, hands on the chair back.
Step the banded leg straight back onto the ball of your foot.
Lower until your hips approach front knee level.
Drive through the whole front foot to stand.

Full technique — 8 steps

Anchor one end of a resistance band low on a chair leg, close to the floor.
Attach the other end to an ankle cuff on one leg.
Stand facing the chair back with feet together and one or both hands resting on top of it.
Step the banded leg straight back onto the ball of the foot against the band's pull.
Lower until your hips approach front knee level and your back knee moves close to the floor.
Keep your torso upright over the front leg with the front foot planted flat.
Drive through the whole front foot and bring the back leg forward to return to standing.
Complete all reps on one side, then switch legs and repeat.

Common mistakes

Pushing off the back foot
Back step too short
Front knee collapsing inward
Pulling on the chair to stand up
Letting the band pull the leg forward fast

Form cues

Step straight back
Stay heavy on front leg
Front foot stays flat
Push through whole foot
Hands only for balance

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Chair Supported Resistance Band Reverse Lunge Beginner
Harder Resistance Band Curtsy Lunge Intermediate
Harder Resistance Band Bulgarian Split Squat Intermediate

Quick answers

What muscles does the Chair Supported Resistance Band Reverse Lunge work?

Primary: Quads 8/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 4/10, Calves 3/10.

When should I do the Chair Supported Resistance Band Reverse Lunge in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

How many sets and reps of the Chair Supported Resistance Band Reverse Lunge?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Chair Supported Resistance Band Reverse Lunge?

No equipment: Lunge with Rotation, Lateral Lunge with Rotation. Dumbbells: Dumbbell Kneeling to Stand, Goblet Front Foot Elevated Split Squat. Barbell: Barbell Deficit Reverse Lunge, Barbell Front Rack Lunge. Weight plates: Plate Forward Lunge, Bodyweight Deficit Reverse Lunge.