Band Assisted Lunge Workout

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Band Assisted Lunge Workout

About the Band Assisted Lunge Workout


As a big believer in workout preparation, band assisted training is very often a go to for me. It allows me to mobilize and activate key muscles that I will be loading up with heavier resistance soon.

If you are a 40+ aged person, those first few sets are sometimes stiff and tight. Not the case when you do band assisted training prior to your lift workout. This Band Assisted Lunge Workout is a staple of mine that I use in the following situations:

  • Pre-Run
  • Pre-Lower Body Workout
  • Post-Lower Body Workout for Lengthening
  • Post-Lower Body Finisher
  • Recovery Workout
  • For clients that struggle with squatting or lunging due to injury or painful joints

Link up two bands and make sure the attachment point is high to assist both in the horizontal and vertical vectors. Plus, it keeps the band around your hips better.

I will use long duration sets with short rest transitions since mobility is the goal and the exercises are not that fatiguing.

Training Recommendations

Program Design

Work Set Time: 50
Rest Between Sets: 10
# of Total Sets Per Round: 8
# of Exercises Alternated Through Per Round: 8
# of Recommended Rounds: 1 or 2 depending on goal
(Rounds can always be modified based on time available)


  • Assisted Squat
  • Assisted Side Lunge Left
  • Assisted Side Lunge Right
  • Assisted Forward Lunge Left
  • Assisted Forward Lunge Right
  • Spiderman Lunge Left
  • Spiderman Lunge Right
  • Easy Stationary Run

Products Used in this Workout

Pair of Black Medium or Purple Large Bands with a Link Strap

Bands -Band Assisted Lunge Workout
Link Strap - Band Assisted Lunge Workout

Option – Band Utility Strap if you need an attachment point

Band Utility Strap - Band Assisted Lunge Workout