Stand with feet apart, in a split stance, one in front of the other. Hook the resistance bands to the foot in the front through the D rings on the left and right sides of the ankle strap, and attach the two handles to the other ends of the resistance bands. Place handles to each side of shoulders with elbows below wrists. Hold the handles by your sides with overhand grip. Lunge backward with the unattached leg. Lower body by flexing knee and hip of the front leg until knee of the rear leg is almost in contact with floor.
Return to the original standing position by forcibly extending hip and knee of forward leg. And repeat.
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps