The lunge is a fantastic exercise for the whole lower body that is made even better by adding an NT Loop to the mix. One of the key reasons is that the NT Loop provides what’s known as accommodating resistance. That means that the exercise has more resistance at the top of the exercise (where the body is the strongest) and less resistance at the bottom of the exercise (where the body is the weakest). This is referred to as matching the body’s “strength curve.”
This distinctive benefit of using the NT Loop for lunges makes it a great complement to traditional lunges using dumbbells or barbells and the dynamic resistance of the band may even make it more comfortable for those with certain types of knee pain.
Here are my 4 favorite NT Loop lunge variations:
The NT Loop Zercher Reverse Lunge
This variation is great for grapplers or other martial artists and is the perfect way to challenge core stability and create some static bicep work at the same time. Additionally, this variation is ideal for those that have wrist or hand pain when holding weights.
The NT Loop Medial Knee-Resisted Reverse Lunge
This variation really lights up the glutes since the banded leg is forced to stabilize AND extend the hip against resistance. This one is also great for teaching knee stability during lunges/split squat.
The NT Loop Calf-Resisted Reverse Lunge
If you want more quad work in your lunges, then this is your variation. The quads must work harder to extend the knee at the top of the exercise, and therefore, a more productive range of motion is generated.
NT Loop Overhead Reverse Lunge
While not ideal for everyone, this variation is very challenging and gives you a lot of bang for your buck. With the resistance overhead, this lunge becomes a full body exercise that requires a lot of shoulder and core stability.
