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 connect the bands to the workout bar. Position bar on back of shoulders and hold at sides.
Lunge backward with the other leg.Landing on forefoot then heel. Lower body by flexing knee and hip of the front leg until knee of 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. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.