Lunge with Lateral Raise

Exercise Information

Exercise Name:Lunge with Lateral Raise
Resistance Band Type:A resistance band with handles/flat resistance band
Equipment Required:
Body Parts Exercised:Quadriceps (thigh), butt and shoulder

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 arms straight by your side and palms facing toward you. There should be tension in the resistance band in this starting position.
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 out to the sides of your body with your palms facing downwards.
Exercise Start Position
Exercise End Position
  1. Bend your front leg as you lower the back knee toward the floor. As you bend your legs, lift your arms out to the sides of your body whilst keeping your arms straight.
  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.
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 Lateral Raise Demonstration Video