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Primary Muscle Group: Glutes
Muscle Groups Worked in This Exercise: Gluteus maximus and Quadriceps, which includes Rectus femoris, Vastus lateralis, medialis and intermedius
Preparation: Stand with your feet hip-width apart.
Breathing: Breathe in as you take a step forward, breathe out as you return to start position.
Execution: Take a large step forward and place the band under your arch. Both legs should be extended, feet parallel, with your leading foot flat. The heel of your back foot should be raised. Hold the handles of the band with an overhand grip and bring them up to shoulder level with your palms facing forward. Slowly, bend your knees and stop just before the knee of your back leg touches the floor. Pause and then extend your legs, pushing through the heel of the leading leg until you are back to start position. After completing all reps, switch legs and repeat.
Comments: Keep your back as vertical as possible throughout the exercise. Take care that the knee of your leading leg remains in line with your ankle as you bend your knee.
Here are a few suggested alternative exercises:
Ball Leg LungeBall LungeBall Wall SquatBand Lying Leg ExtensionBand SquatBand Standing Leg ExtensionBarbell Bulgarian Split SquatBarbell Lateral LungeDead LiftDumbbell 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
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