Resistance Bands Core Stability Walking Lunges

Athletes looking for a challenging full body and core stability exercise, which can be performed in a team or small group setting need to try this innovative walking lunge variation. Athletes will use this resistance band lunge combo to enhance a classic exercise that will challenge athletes’ body in an entirely new way.

To begin the stability walking lunges athletes will need a set of Kbands, KB Powerbands, and a partner. Athletes performing the walking lunges will first attach the wrist straps to both wrists then attach the KB Powerbands to those wrist straps, athletes will then attach the Kbands just above the knees. Partners assisting in the core stability exercise will take a single wrist strap, attach it securely to the center of the KB Powerbands and use this wrist strap as a handle to keep a good grip and good control over the KB Powerbands throughout the walking lunges. Athletes will be performing both forward and reverse walking lunges. When athletes are performing traditional forward walking lunges the resistance bands will be anchored to the wrist with the silver rings on the opposite side from the palm. When performing reverse lunges athletes will switch this and move the rings so they are on the opposite side of the wrist, same side as the palm. Think of having the rings on the side closest to the anchoring partner.

Athletes need to be sure they are using the correct amount of resistance on both the lower body and upper body. Athletes should be able to complete walking lunges both forward and backwards. If this cannot be easily achieved with proper lunging form then athletes need to reduce the resistance on the legs. Proper lunging form includes keeping the chest big, keeping the knees behind the toes and sinking at the hips. During the walking lunges athletes should be able to bring the front leg to a 90 degree angle and push through the front heel to the top of the lunge, not allowing the athletes knee to make contact with the ground. The upper body portion of the core stability exercise will be taxing the back, shoulders, chest, and arms. Therefore, it is important athletes have resistance which is adequate, but controllable. Athletes can mix and match different combinations of the KB Powerbands to further challenge their upper body while performing walking lunges.

Warming Up For The Resisted Walking Lunges

To complete this walking lunge variation athletes will be using the entire body so it is important to stretch and perform active and dynamic stretches prior to completing this core stability exercise. For demonstrations on how to warm up the upper body, lower body, and core athletes can go to the sports training section.

To prepare the chest, back, shoulders, and arms athletes can complete repetitions with the KB Powerbands which mimic the actual movements being performed in the walking lunge drill. Athletes will begin by facing their partner and performing pulses for 10-15 seconds. A pulse involves athletes extending the arms so they are straight out to the side and just in front of the shoulders. Performing quick and short pulses moving the hands quickly back and forth from the front to just behind the shoulders. Athletes should feel tension on the back side of the shoulders. Athletes will then switch the wrist bands so the rings are facing the opposite direction and perform the same motion facing away from their partner. This will warm-up the chest and requires the athlete to use the same body mechanics as the previous warm-up. Perform the pulses for 10-15 seconds.

Walking Lunges As A Core Stability Exercise

To perform this walking lunge variation athletes will begin by properly attaching all resistance bands and facing away from their partner. Athletes will extend arms straight out to their sides with a slight bend at the elbows. Athletes will hold hands and arms at this position, slightly in front of their chest, and begin to perform walking lunges. Athletes will perform the walking lunges, alternating feet on each step, for 10-12 yards before turning around and performing the walking lunges back to the original starting point. Take 15-25 seconds of rest at each end before turning around and performing another set. Athletes should complete 2-4 sets of the forward walking lunge.

To perform the second portion of the walking lunge drill athletes will need to switch their wrist straps so the rings are on the opposite side of the wrist. This portion of the core stability exercise involves athletes performing reverse lunges. A reverse lunge consists of the same body movements and positioning as traditional forward lunges except athletes will be stepping backward instead of forward. For the reverse lunge portion of this drill athletes will be targeting the back instead of the chest with the KB Powerbands. Athletes need to keep arms extended with a slight bend at the elbow and fight against the resistance bands to keep the arms in a stable position. Athletes may need to adjust the resistance bands tension for the reverse lunge section of the drill. This position is generally much more challenging on the upper body than the position of the forward walking lunges. Complete the reverse lunge for 10-12 yards before resting for 15-25 seconds and reverse lunging back to the original starting point. Athletes will complete 2-4 sets of the reverse lunge portion of the core stability exercise.

Partners Responsibilities During Walking Lunges

It is up to the partner to control the tempo and difficulty of the walking lunge drill. Partners will be positioned behind athletes as they forward lunge and in front of the athlete as they reverse lunge. The partner needs to maintain the proper amount of pressure on the resistance bands. This means partners will move with athletes and communicate with them whether more or less tension is needed. Aside from communicating with the athletes, partners can use visual cues to help to decide whether to increase or decrease the tension. If slack is seen in the resistance bands then more tension is needed. If the athlete performing the walking lunges is being pulled backwards and is having trouble handling the resistance, partners should move closer, or less tension should be used to complete the core stability exercise.