Rotating Lunge with Pull Apart

Exercise Information

Exercise Name:Rotating Lunge with Pull Apart
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Quadriceps (thigh), butt, back and arm muscles

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. Your body should be close to vertical – a slight bend forward is good whilst maintaining the natural arch in your lower back.
  3. Hold one end of the resistance band in each hand with your arms extended in front of you. The resistance band should be held in a horizontal position with tension at 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.
  2. In this lowered position, your front knee should be in line with your foot.
  3. Your body should be rotated to the front leg side with the resistance band pulled apart.
Exercise Start Position
Exercise End Position
  1. Bend your front leg as you lower the back knee toward the floor. As you bend, turn your body toward the front-leg side whilst you pull the resistance band apart.
  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 on one side, repeat on the other side.
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.

    Rotating Lunge with Pull Apart Demonstration Video