Side Lunge Band Lateral Raise | Illustrated Exercise Guide

Primary muscles: Glutes, quads, inner thighs, shoulders
Secondary muscles: Upper back, chest, arms, core, hamstrings
Equipment: Resistance band

SIDE LUNGE BAND LATERAL RAISE INSTRUCTIONS

1. Stand straight with your feet hip-width apart, grab a resistance band with your right hand and step on to the band with your right foot.
2. Step out to the side with your left leg, lunge and take your right hand toward your left foot.
3. Use your right foot to push you back to the starting position and raise your right arm out to the side until your elbow is at shoulder-height.
4. Repeat and then switch sides.

PROPER FORM AND BREATHING PATTERN

Keep your back straight, engage your core and face forward. Breathe out as you lunge and keep your toes pointing in the same direction as the knees. Inhale as you raise your arm out to the side and return to the starting position.

EXERCISE BENEFITS

The side lunge band lateral raise targets the glutes, quads, inner thighs, and shoulders. This is a compound move that engages and stimulates the whole body, helps you burn extra calories and improves your balance and coordination.

DEMONSTRATION

SETS AND REPS

Practice doing side lunges and the dumbbell lateral raise separately. Once you’ve mastered those two moves, progress to the side lunge band lateral raise, and do 2 or 3 sets of 10 to 12 repetitions on each side.

CALORIES BURNED

To calculate the number of calories burned doing the side lunge band lateral raise, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Band reverse plank
Squat band front raise
Plank leg extension pulses
Shoulder squeeze reverse lunge

WORKOUT ROUTINES