Decrease Physique Exercises
Legs, glutes, quads, hamstrings and thighs — in half-hour you’ll fatigue each muscle group in your decrease physique utilizing a mini loop resistance band. These banded workouts will construct sturdy legs and strengthen knee joints; making this leg exercise a fantastic addition to any house exercise plan.
I’ll at all times advocate for ladies to select up weights and energy prepare. However I additionally consider a well-rounded health routine consists of VARIETY — utilizing completely different tools, coaching in all planes of movement and difficult your muscle groups in new methods.
Resistance band exercises are among the best methods to work BOTH the massive and small muscle groups within the decrease physique.
Mini loop resistance bands are a fantastic piece of house fitness center tools to activate your glutes and strengthen your hips via numerous decrease physique workouts.
30-Minute Resistance Band Leg Exercise
Strengthen the entire main muscle teams within the decrease physique; no fancy fitness center tools wanted. If you happen to journey commonly or get pleasure from figuring out at house, this resistance band leg exercise is for you.
These 8 leg workouts with bands are a fantastic praise to any energy coaching plan, designed to:
Exercise Gear:
Mini Loop Resistance Band (low cost code: NML). I’m utilizing a light-to-medium resistance band on this band exercise.
Exercise Directions:
Observe together with the guided Resistance Band Leg Exercise on YouTube, led by licensed private coach, Lindsey Bomgren.
Your Exercise Appears Like This:
8 Circuits
2 Strikes Per Circuit (Energy Train and Burnout Train)
Timed Intervals (40 seconds of energy coaching, adopted by a 20 second energy burnout, adopted by 20 seconds of relaxation between circuits)
Repeat Every Circuit x2 Units
Exercise Define
CIRCUIT ONE
Squat and Abduction
Single Leg Runners (Proper/Left)
CIRCUIT TWO
Lateral Squat Stroll
Bear Crawl Maintain and Abduction
CIRCUIT THREE
3-Means Squat (Proper/Left)
V-Walks
CIRCUIT FOUR
Staggered Squat and Rear Leg Carry (Proper/Left)
3 Quick Ft Runners and Squat Drop
CIRCUIT FIVE
Hip Hinge and Lunge (Proper/Left)
Single Leg Squat (Proper/Left)
CIRCUIT SIX
Clamshell and Kick (Proper/Left)
Superman Band Opens
CIRCUIT SEVEN
Glute Bridge and Band Abduction
Glute Bridge Pulses
CIRCUIT EIGHT
Desk Prime Single Leg Kick Again and Carry (Proper/Left)
Bear Crawl Kick Backs
8 Finest Resistance Band Workouts for Stronger Legs
Squat and Abduction
Targets: Quads, glutes, hamstrings, hip abductors and core.
How To Do A Squat and Abduction
Place the band about six inches above your knees and stand together with your ft shoulder-width distance aside.
Decrease your physique right into a squat place by bending your knees and pushing your hips again.
As you attain the underside of the squat maintain, push your knees outward to activate your glutes and abductors.
Maintain this place for a couple of seconds, then push again via your heels to return to the beginning place.
Lateral Squat Stroll
Targets: Glutes, quads, hamstrings and hip abductors.
A GREAT train to construct sturdy and wholesome hips and knees.
How To Do A Lateral Squat Stroll
Place the band about six inches above your knees. Stand together with your ft barely wider than your hips to create pressure throughout the band (activating your glutes).
Bend your knees to decrease down right into a loaded squat place. Weight in heels, chest up.
Maintain this loaded squat place as you’re taking two lateral steps to your proper; stretching the band so far as you may.
Faucet your left foot in, bringing it in the direction of your proper foot, sustaining a low squat place.
Then, step out together with your left leg, sustaining pressure throughout the band earlier than bringing your proper leg to the left to fulfill your outdoors foot.
3-Means Squat
Targets: Glutes, quads, hamstrings and core.
How To Do A 3-Means Squat
Place the band six inches above your ankle joints (round your calves/shins).
Standing in your proper leg, step the left foot barely in entrance of you and decrease your physique right into a squat place by bending your knees and pushing your hips again.
Push up via your heels to return to the beginning place.
Step the left leg barely to the facet, parallel with the precise leg and decrease your physique right into a squat place by bending your knees and pushing your hips again.
Push up via your heels to return to the beginning place.
Step the left leg barely behind you and decrease your physique right into a squat place by bending your knees and pushing your hips again.
Push up via your heels to return to the beginning place.
Staggered Squat and Rear Leg Carry
Targets: Glutes, quads, hamstrings and hip abductor muscle groups.
An incredible train to focus on the stabilizing muscle groups across the knee, in addition to strengthening glutes that are important to on a regular basis actions.
How To Do A Staggered Squat And Rear Leg Carry
Place the band six inches above your ankle joints (round your calves/shins).
Begin in an athletic stance or loaded squat place, together with your ft hip-width aside and barely staggered. Left foot barely in entrance of proper foot; 80% of your weight in your left heel, and 20% of your weight in your again proper toe.
Together with your chest upright and your core engaged, squat till your left knee reaches a 90-degree angle. Driving your knee outward in opposition to the band as you squat.
Drive via your entrance left heel to return to standing as you squeeze your proper glute to increase your proper leg behind you.
Hip Hinge And Lunge
Targets: Legs, quads, glutes, hip extensions, hamstrings and decrease again muscle groups.
How To Do A Hip Hinge And Lunge
Stand together with your ft hip-width aside and place the resistance band below the only real of your entrance foot. Maintain the opposite finish of the band with the identical hand as your entrance foot.
Hinge ahead out of your hips, maintaining your again straight and your core engaged. The resistance band ought to present pressure as you hinge ahead.
As you hinge ahead, concurrently elevate your again leg off the bottom, extending it straight behind you.
When you’ve reached a snug vary of movement, reverse the motion and bend your entrance knee to decrease right into a lunge. Conserving your again straight and your core engaged.
Push again up via your entrance foot to return to the beginning place, holding the resistance band in the identical hand.
Clamshell And Kick
Targets: Gluteus medius (which lays on the outer fringe of the glute and is accountable for stabilizing your pelvis), gluteus minimus (hip extensions), obliques and core.
Clamshell workouts might help steadiness the muscular effort between your internal and outer thighs and your pelvic ground. An incredible train for being pregnant and postpartum.
How To Do A Clamshell And Kick
Place the band about six inches above your knees.
Lie on one facet, with legs stacked and knees bent at a 45-degree angle, soles of the ft to the touch.
Relaxation on the forearm of the decrease arm, shoulder stacked over elbow.
Exhale to interact the core and stabilize your backbone and pelvic ground.
Conserving your ft touching, use your outer glutes and hips to elevate your resting hip off the ground. As you elevate your hips off the bottom, open your legs, elevating your higher knee as excessive as you may with out shifting your hips or pelvis.
On the high of the open clamshell, kick your high leg straight out. Pause and maintain on the high of the motion for a second. Then return to the beginning place.
Banded Glute Bridge And Band Open
Targets: Glutes, hamstring and hip abductor muscle groups.
When you’ve got a knee harm or knee ache whereas squatting or lunging, glute bridges are a fantastic train to substitute for squats and lunges.
How To Do A Glute Bridge And Resistance Band Open
Place the band about six inches above your knees and lie in your again, arms straight at your sides, ft flat on the ground, hip-width aside. Ft ought to be about six inches in entrance of your glutes. The farther your ft are out of your glutes the extra you’re employed the hamstrings (and we need to goal glute activation right here, so hold your ft near your butt).
Have interaction your core and tuck your pelvis towards the ceiling. Then squeeze your glutes as you drive via your heels to elevate your hips off the ground.
Maintain on the high of the glute bridge for a second and drive your knees out in the direction of your pinky toes to activate your outer glutes (abductors), opening the band (knees wider than hips).
With management return your knees again in alignment together with your hips.
Then decrease your hips with management again all the way down to a hover place and repeat this motion.
Hold fixed pressure on the band all through this motion.
Desk Prime Single Leg Kick Again And Carry
Targets: Glutes, hamstring and hip abductor muscle groups.
How To Do A Desk Prime Single Leg Kick Again And Carry
Place the band round your ft. Begin in a quadruped (desk high) place in your forearms and knees together with your elbows in step with your shoulders and your knees hip-width aside.
Carry your proper leg up, maintaining it straight and your foot flexed. Have interaction your glutes and lengthen your leg again till it’s parallel to the bottom.
Pause for a second, then elevate your proper leg up in the direction of the ceiling whereas maintaining your leg straight.
As you decrease your leg, drive your knee again to desk high place, maintaining your knee hovering off the mat and push your leg straight out.
Hold your hips parallel to the ground (attempt to not transfer the hips when doing the train) and higher physique secure, whereas squeezing the glutes of the straight proper leg.
Resistance Band Workouts for Legs FAQs
Resistance band workouts goal and activate the glutes and hamstrings, in addition to smaller, stabilizing muscle groups that may be overpowered by bigger muscle teams. This makes resistance band leg exercises nice for constructing decrease physique energy, strengthening the knees and stopping harm.
Weight coaching workouts sometimes goal the bigger decrease physique muscle groups, leaving out the smaller, stabilizing muscle groups within the decrease physique. Resistance band leg exercises are among the best methods to work BOTH the massive and small muscle groups within the decrease physique, making them efficient energy exercises.