Resistance Band Side Lunge

Adductors Quads GlutesHamstringsCalves Compound Resistance band

How to do it

Starting position

Step on the middle of the band with one foot and drape the top over your shoulders.
Keep your chest up and brace your abs.

Movement

Take a wide step out to the side with the foot not stepping on the band.
Hinge back at the hip of your stepping leg and squat down deep.
Push off the floor with your stepping foot to return to the starting position.
Complete the target reps and switch feet.

Breathing

Inhale as you step out, exhale as you return.

Cautions

If your knee deviates from the direction of your toes, it twists your knee.
Sit back with your chest up so your back does not round.

Exercise info

Primary muscles	AdductorsQuads
Secondary muscles	Glutes · Hamstrings · Calves
Equipment	Resistance band
Movement pattern	Lunge
Rep range	10–20 reps (one side at a time)

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.