8 Resistance Band Exercises for Legs (Video)

How To Do A Staggered Squat And Rear Leg Carry

1. Begin in an athletic stance or loaded squat place, together with your toes hip-width aside and barely staggered. Left foot barely in entrance of proper foot; 80% of your weight in your entrance left heel, and 20% of your weight in your again proper toe.
2. Along with your chest upright and your core engaged, squat till your left knee reaches a 90-degree angle. Driving your knees outward towards the band as you squat.
3. Drive by your entrance left heel to return to standing as you squeeze your rear proper glute to increase your proper leg behind you.

Modification: Place the resistance band simply above the knees to make this transfer simpler. Maintain onto a chair or counter high for extra stability assist as you carry out the rear leg elevate.

How To Do A Banded Squat Aspect Faucet And Squat Soar

1. Place the band about six inches above your ankle joint (round your calves/shins).
2. Begin in an athletic stance or loaded squat place, together with your toes shoulder width aside and a slight bend in your knees.
3. Along with your chest upright and your core engaged, faucet your left foot out to the facet, creating stress within the resistance band and interesting your outer glutes and hips. Pull the band aside with both sides faucet.
4. Convey your left leg again to heart (underneath left shoulder), then explode upwards to leap off the bottom.
5. Maintain stress within the band all through the train (you need to really feel this in your outer thighs and hips).

Modification: Place the resistance band simply above the knees to make this transfer simpler. Make this a low influence train by performing an air squat as a substitute of a squat soar.

How To Do Lateral Band Walks

1. Place the band about six inches above your ankle joint (round your calves/shins).
2. Begin in an athletic stance or loaded squat place, together with your toes shoulder-width aside, knees bent, hips again. See how low you possibly can keep all through the whole motion.
3. Along with your chest upright and your core engaged, take two giant steps to the fitting after which two giant steps to the left. Pull the band aside with both sides step.
4. Keep low (don’t rise up between steps) as you proceed alternating steps facet to facet. Maintaining fixed stress on the band all through the train. The deeper the squat the extra you’ll really feel this within the tops of your thighs (quads).

Modification: Place the resistance band simply above the knees to make this transfer simpler.

How To Do Banded Squat Jacks

1. Place the band about six inches above your ankle joint (round your calves/shins).
2. Begin in an athletic stance or loaded squat place, together with your toes shoulder-width aside, knees bent, hips again. Once more see how low you possibly can keep all through the whole motion.
3. Along with your chest upright and your core engaged, “jack” your toes out into a large squat (stretching the band to toes wider than shoulders).
4. Land softly in a low squat, then “jack” your toes again to a slender squat (toes hip-width). Goal to remain as little as doable all through the whole motion (don’t rise up between squat jacks).

Modification: Place the resistance band simply above the knees to make this transfer simpler. Make this a low influence band train by performing side-to-side squats as a substitute of squat jacks.

How To Do Leg Extensions With A Resistance Band

1. Begin standing toes hip-distance aside, toes going through straight forward. Anchor the band round your proper ankle and across the shoelaces of your left foot.
2. Preserve a delicate bend in your standing, proper leg as you float your left leg off the bottom. Then use the highest of your left thigh (quad muscle) to increase your left leg lengthy in entrance of you. Consider kicking into the band as you squeeze your thigh.
3. Maintain left leg prolonged for a second, then return to the beginning place with management.

Modification: Possibility to carry onto a chair or counter high for extra stability assist as you carry out the leg extension. Or carry out the train and not using a resistance band and create resistance with your personal body weight.

How To Do A 2-Pulse Squat And Quarter Flip

1. Place the band about six inches above your ankle joint (round your calves/shins).
2. Begin in an athletic stance or loaded squat place, together with your toes shoulder-width aside, knees bent, hips again. See how low you possibly can keep all through the whole motion.
3. Along with your chest upright and your core engaged, pulse your hips down (2 pulses). Then explode up, rotating 1 / 4 flip to your proper within the air, touchdown in a loaded squat.
4. Once more pulse for 2, then explode up rotating 1 / 4 flip again to your proper (beginning place going through heart).
5. Once more pulse for 2, then explode up, rotating 1 / 4 flip to your left.
6. Keep low (don’t rise up between quarter turns). Maintaining fixed stress on the band all through the train. Once more, the deeper the squat the extra you’ll really feel this within the tops of your thighs (quads).

Modification: Place the resistance band simply above the knees to make this transfer simpler. Make this a low influence band train by performing 2-pulse squats, taking out the soar and quarter flip.

How To Do Glute Bridges With Resistance Band Abduction

1. Place the band about six inches above your knees and lie in your again, arms straight at your sides, toes flat on the ground, hip width aside. Ft needs to be about six inches in entrance of your glutes. The farther your toes are out of your glutes the extra you’re employed the hamstrings (and we need to goal glute activation right here, so preserve your toes near your butt).
2. Interact your core and tuck your pelvis towards the ceiling. Then squeeze your glutes as you drive by your heels to elevate your hips off the ground.
3. Maintain on the high of the glute bridge for a second and drive your knees out in the direction of your pinky toes to lively your outer glutes (abductors), opening the band (knees wider than hips).
4. With management return your knees again in alignment together with your hips and decrease your hips again in the direction of the bottom with management.
5. Then decrease your hips with management again right down to a hover place and repeat this motion.
6. Maintain fixed stress on the band all through this motion.

How To Do Banded Glute Bridges With Abduction Pulses

1. Begin on the high of a glute bridge, pelvic tucked, glutes squeezed and core engaged.
2. Pulse your thighs out in the direction of the surface of your toes.
3. Place the band about six inches above your knees and lie in your again, toes flat on the ground, hip width aside. Ft needs to be about six inches in entrance of your glutes. The farther your toes are out of your glutes the extra you’re employed the hamstrings (and we need to goal glute activation right here, so preserve your toes near your butt).
4. Interact your core and tuck your pelvis towards the ceiling. Then squeeze your glutes as you drive by your heels to elevate your hips off the ground.
5. Maintain on the high of the glute bridge as you concurrently pulse your knees out in the direction of your pinky toes to lively your outer glutes (abductors); pulsing the band open with management. Consider pulling the band aside together with your knees.