Front Lunge With Resistance Bands (Anchor)

Exercise / Glutes, Thighs


A Front Lunge is a very effective exercise to strengthen the lower body, especially the glutes and hamstrings. The exercise works by activating the muscles through the hip sockets (buttocks) and the glutes. You should perform the exercise with resistance bands while you hold the banded position while waiting for your muscles to burn out. This exercise is great for releasing tension in the back, hamstrings, and glutes. The resistance band helps to strengthen the muscles, and hold the band will assist in a full range of motion.


Steps to perform the exercise


  • Anchor: Attach the anchor to the bottom of the door.
  • Bands: Attach a ankle strap to the band.

Body Position:

  • Grab a handle with each hand and stand 3 to 4 feet away from the door, facing it.
  • Position your arms so that your elbows are back and your hands are at chin height.
  • Begin with your back straight, your head straight, your chest up, and your feet hip-width apart.


  • Lunge with one foot while lowering your back knee (almost touching the floor).
  • Return to the starting position by pushing back from your heel.
  • Repeat with the other leg.

Exercise Tips

  • Keep your knee over your toes when lunging forward; don’t let it go past them.
  • Keep your back straight and your chest up.
  • Exercise bands and a door anchor help you do a better Front Lunge.

Exercise Benefits

The front Anchored Lunge With Resistance Bands will work your Quads and Glutes to their limits. This minor variation on the standard lunge requires you to push harder from your heel in order to move away from the door’s anchor point and return to the starting position. It’s a guarantee that you’ll have sore glutes!