Primary Muscle Group: Quads and Glutes
Muscle Groups Worked in This Exercise: Quadriceps femoris, Gluteus medius and maximus
Preparation: Place the band under the arches of both feet and stand with your feet shoulder-width apart. Grasp the handles with an overhand grip, bringing them up to shoulder height with your palms facing forward.
Breathing: As you extend your legs, breathe out; breathe in when you straighten your legs.
Execution: Slowly, bend your knees and push your weight back slightly (as if you are about to sit in a chair). Keep your heels on the floor. Stop just as your legs reach a 90-degree angle with the floor. Pause and then straighten your legs again, pushing through your heels, back to start.
Comments: As always, avoid positioning your knees past your toe line when bending to the 90-degree angle. If you need more of a workout, move your feet wider apart. Conversely, if you need to start out a little more slowly, move your feet closer together.
Here are a few suggested alternative exercises:Ball Leg LungeBall LungeBall Wall SquatBand LungeBand Lying Leg ExtensionBand Standing Leg ExtensionBarbell Bulgarian Split SquatBarbell Lateral LungeDumbbell Dead LiftDumbbell Hack SquatDumbbell Lateral LungeDumbbell LungeDumbbell Lunge CrossoverDumbbell Lunge WalkingDumbbell SquatDumbbell Sumo SquatFront SquatHack Front SquatHack SquatLeg Press - MachineLunge - BarbellLunge - Smith MachineLunge BackwardLunge CrossoverLunge DiagonalLunge ForwardSquat - Barbell