11/08/2026
TECHNIQUE OF THE WEEK 💪 | Spanish Reverse Lunge
A quad-focused twist on the traditional reverse lunge — combining unilateral strength, control and stability.
The resistance band provides a forward pull at the knee, increasing quad demand while allowing you to load the knee through a controlled range.
🎯 Main focus
🔥 Quads
🍑 Glutes & hamstrings
⚖️ Single-leg balance & control
🔗 Ankle–knee–hip stability
HOW TO PERFORM 👇
1️⃣ Anchor a resistance band securely at approximately knee height.
2️⃣ Step your working leg into the band, positioning it behind the knee, and walk forward to create tension.
3️⃣ Stand tall with your feet around hip-width apart and keep the heel of your working leg “glued” to the floor.
4️⃣ Keeping your torso relatively upright, take a controlled step backwards and down with the non-banded leg as the working knee bends.
5️⃣ Pause at the bottom to establish your depth, balance and control.
6️⃣ Drive through the heel of the banded leg to return to standing.
7️⃣ Actively control the pull of the band throughout — don’t let it dictate the movement.
PROGRAMMING 📋
3–4 sets × 8–10 reps each leg
REGRESSION ⬇️
Use a lighter resistance band and slow the movement down while you build confidence with the balance and movement pattern.
PROGRESSION ⬆️
Increase the resistance of the band and/or hold a light weight at chest
