chair back lunge right Resistance band

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Attach one end of a resistance band to a sturdy chair or similar support and the other end to your right ankle. Stand facing the chair with your left foot firmly planted on the floor.
2. Step back with your right foot, keeping your left foot in place, and lower your body into a lunge position by bending both knees, ensuring your left knee is directly above your left ankle and your right knee is hovering just above the floor.
3. Push through your left heel to return to the starting position.
4. Repeat for the desired number of repetitions, then switch legs.

Form tips

• Use a lighter resistance band if needed to ensure proper form and gradually increase the resistance as you get stronger.
• Focus on keeping your front knee aligned over your ankle to avoid putting excess strain on your knee joint.
• Maintain balance by keeping your hands steady and holding the chair.