# Resistance Band Reverse Lunge

A reverse lunge loaded by a resistance band anchored under the front foot. Targets the quads and glutes and builds single-leg strength without free weights.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/lunge-reverse-with-resistance-band/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-reverse-lunge/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 4/10
- Calves: 3/10

## How to do the Resistance Band Reverse Lunge

1. Stand on the band with one foot, handles held beside your head.
2. Step one leg backward onto the ball of your foot.
3. Lower until your hips approach front knee level.
4. Drive through the whole front foot to stand, knee pointing the same way as that foot.

### Full technique — 8 steps

1. Stand with feet together and the middle of the band under one foot.
2. Hold a handle in each hand beside your head with elbows pointing down.
3. Shift your weight onto one leg and step the other leg straight back onto the ball of the foot.
4. Lower until your hips approach front knee level and your back knee moves close to the floor.
5. Keep your torso upright over the front leg with the front foot planted flat.
6. Let your front knee point the same way as your front foot, without collapsing inward, as you descend.
7. Drive through the whole front foot and bring the back leg forward to return to standing.
8. Complete all reps on one side, then move the band under the other foot.

## Common mistakes

- Pushing off the back foot
- Front heel lifting off floor
- Back step too short
- Front knee collapsing inward
- Letting the band slip from underfoot

## Form cues

- Step straight back
- Stay heavy on front leg
- Front foot stays flat
- Hands stay by head
- Stand tall each rep

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

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

- **No equipment**: [Lunge with Rotation](https://seto.fit/exercises/lunge-with-rotation/), [Lateral Lunge with Rotation](https://seto.fit/exercises/lateral-lunge-with-rotation/)
- **Dumbbells**: [Dumbbell Kneeling to Stand](https://seto.fit/exercises/dumbbell-kneeling-to-stand/), [Goblet Front Foot Elevated Split Squat](https://seto.fit/exercises/goblet-front-foot-elevated-split-squat/)
- **Weight plates**: [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/), [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/)
- **Kettlebell**: [Kettlebell Split Squat](https://seto.fit/exercises/kettlebell-split-squat/), [Goblet Split Squat](https://seto.fit/exercises/goblet-split-squat/)

## Where to start and where to go next

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

- Easier: [Chair Supported Resistance Band Reverse Lunge](https://seto.fit/exercises/chair-supported-resistance-band-reverse-lunge/) — Beginner
- **This exercise: Resistance Band Reverse Lunge — Beginner**
- Harder: [Resistance Band Curtsy Lunge](https://seto.fit/exercises/resistance-band-curtsy-lunge/) — Intermediate
- Harder: [Resistance Band Bulgarian Split Squat](https://seto.fit/exercises/resistance-band-bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Reverse Lunge work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 4/10, Calves 3/10.

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

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

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

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 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 1 min, 3–4 reps in reserve.

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

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

### What is an easier version of the Resistance Band Reverse Lunge?

Chair Supported Resistance Band Reverse Lunge (Beginner).

### What is a harder version of the Resistance Band Reverse Lunge?

Resistance Band Curtsy Lunge (Intermediate), Resistance Band Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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