Lunge with Arm Curl

Exercise Information

Exercise Name:	Lunge with Arm Curl
Resistance Band Type:	A flat resistance band
Equipment Required:
Body Parts Exercised:	Quadriceps (thigh), butt and arm (biceps)

Exercise Procedure

Exercise Start Position

1. Start in a straddle stance with your front leg reasonably straight (maintain a slight bend) with the majority of your weight on this front leg. The back leg will be straight.
2. The mid-point of the resistance band should be placed under your front foot.
3. Your body should be close to vertical – a slight bend forward is good whilst maintaining the natural arch in your lower back.
4. Hold one end of the resistance band in each hand with your elbows by your side and arms bent (palms facing toward you).

Exercise End Position

1. The front leg will be bent to approximately 90 degrees with the majority of your weight on this leg and the back knee lowered to a position close to the floor. In this lowered position, your front knee should be in line with your front foot.
2. Your arms will be straight and by your sides. There should be tension in the resistance band in this end position.

Action

1. Bend your front leg as you lower the back knee toward the floor. As you bend your legs, straighten your arms by your sides.
2. Ensure you maintain an active core throughout the movement.
3. Return to the starting position, then repeat.
4. Once you have completed your set with one leg forward, repeat with the other leg forward.

Modification Options

1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.

Technique Tips

• Maintain the natural curvature of your lower back.
• Maintain tracking of your front knee in line with your front foot.
• Maintain your head in line with your body.
• The majority of your weight should remain on the front foot.
• Breathe in as you bend the front leg and breathe out as you straighten your front leg.
• Perform the exercise slowly, especially on the way down. Aim for 4-5 seconds per repetition.

Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Lunge with Arm Curl Demonstration Video