How To Do A Lunge & Glute Lift Extension Combination With Tubing Video

Lunge and glute lifts will work the quadriceps, glutes and calves. Learn how to use resistance bands to do lunge and glute lift extensions from a certified personal fitness trainer in this exercise video.

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Band under arch of foot
Tuck hip under
Hands on shoulders or hips
Drive up to front leg

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi, I'm going to show you how to do a lunge into a glute lift extension, using exercise tubing. Beginner level is going to be a yellow band, which we don't have today, but we do have a green which is medium and a red, which is heavier. So try to start off with your band right underneath the front foot, the arch of your foot. So you want to make sure that it's snug underneath the arch of your foot and not underneath the toes. Because if it's underneath the toes that band can slide off and hit you in the face. We're going to take that band right underneath the arch of your foot, your initial set-up is a regular lunge, knee inline with ankle and hip. Remember the full range of motion is going to work up to a higher toning position where it's getting up into your glute. You don't want to shorten your muscles, you want to lengthen them, so really try to stretch and lift. Back leg, ball of the foot, hip tucked under, we're going straight down and up. We've got two options: hands on the hips, down and up or hands on the shoulders, which is actually easier, elbows tucked tight, the eye of your fist out, it's inhale and exhale. So you're driving up to the front leg, body weight is just formed, lift that glute, and draw back down. Got a lot of work into the glute area, quad area, and hamstring area. So front leg, stabilize as you're springing off that foot, try not to lock the knee as you come back down, get yourself right back into that 90-degree angle. Lift toe point. Make sure that you're lengthening and drawing it back down. Keep the hips stable, abs tight. And we're going to try to execute between eight and 12 repetitions and repeat that two to three times on that leg, and then switch over to your opposite leg. The more challenging is going to go up to your 15 to 12 repetitions, repeating two to three sets. And if you want an even more challenge, change your band from a green to a red, and that'll work it up a little bit harder. And that is how you do a lunge with an exercise tubing.

How to Do a Lunge & Glute Lift Extension Combination With Tubing Video

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