Fitness and Exercise

10 Greatest Resistance Band Leg Workout routines

Need to step up your leg exercises at dwelling however don’t have the house (or funds) for cumbersome machines? Resistance band workout routines to your legs is likely to be the fast repair that you simply’re on the lookout for! They will help work totally different elements of your leg that you simply may’ve been neglecting and may ship surprisingly spectacular outcomes.

So when you don’t have already got some, seize your self a set of resistance bands — they’re an excellent addition to your dwelling fitness center and energy coaching routine.

Whether or not it’s the small loops or the longer bands with handles, it’s exhausting to beat the flexibility of resistance bands. “They’re cheap, lightweight, and useful for everyone from rank beginners to the seasoned experts,” says Angelo PoliISSN, creator of MetPro: The Science to Remodel.

Relying on the way you anchor them and what transfer you carry out, bands assist you to work in just about any airplane — aspect to aspect, rotationally, ahead, and again — serving to you goal muscular tissues and actions which might be exhausting to hit another manner.

That is significantly helpful while you’re coaching the decrease physique, and it could assist with damage prevention and total improvement. Add the ten strikes beneath to your listing of go-to resistance band workout routines for legs.

  • Place a brief resistance loop round your thighs, simply above your knees.
  • Lie in your proper aspect together with your legs and ft stacked, and your knees and hips bent 90 levels.
  • Preserving your ft collectively, increase your left knee so far as attainable with out separating your ft.
  • Pause, decrease your knee slowly, and repeat.
  • Full a full set of reps in your proper aspect, then flip over and carry out the identical quantity in your left.

2. Deadlifts

Man Does Deadlifts with Bands | Leg Exercises with Bands

  • Holding one deal with of a resistance band in every hand, place your ft shoulder-width aside on the center of the band. Hold them there all through the train.
  • With an overhand grip, maintain the handles at chest peak, pulling the band taut. Bend your knees barely.
  • Preserving your shoulders again and your decrease again in its pure arch, fold your torso ahead till you are feeling a deep stretch in your hamstrings.
  • Pause, return to the beginning place, and repeat.

Man Does Donkey Kicks with BAnds | Leg Exercises with Bands

  • Begin in your arms and knees with a resistance loop across the midsoles of your ft.
  • Preserving your ft flexed, your higher physique nonetheless, and your legs bent 90 levels, kick the only of your proper foot in direction of the ceiling, contracting your left glute exhausting.
  • Pause, return to the beginning place, and repeat.
  • Full a full set of reps together with your proper leg, then swap the place of the train band and carry out the identical variety of reps together with your left.

Man Does Fire Hydrants with Band | Leg Exercises with Bands

  • Begin on arms and knees with a resistance loop round your thighs, simply above your knees.
  • Raise your proper decrease leg and foot one inch off the ground (that is your beginning place).
  • Elevate your left knee immediately out to your left aspect. Pause for a second, return to the beginning place, and repeat for reps.
  • Carry out the identical variety of reps together with your left leg.

Man Does Glute Bridges with BAnd | Leg Exercises with Bands

  • Lie in your again together with your ft flat on the ground, about hip-width aside. Place a resistance loop round your thighs, simply above your knees.
  • Contract your stomach and maintain it tight all through the motion.
  • Press your ft into the ground, elevating your pelvis till your physique varieties a straight line out of your knees to your shoulders.
  • Maintain the highest place for a two-count.
  • Slowly reverse the motion — don’t simply collapse your hips — and return to the beginning place.

6. Glute Bridge Clamshell

Man Does Glute Bridge Clam Shells with Band | Leg Exercises with Bands

  • Lie in your again together with your ft flat on the ground, about hip-width aside. Place a resistance loop round your thighs, simply above your knees.
  • Contract your stomach and maintain it tight all through the motion.
  • Press your ft into the ground, elevating your pelvis till your physique varieties a straight line out of your knees to your shoulders. That is your beginning place.
  • Preserving your ft on the ground, slowly unfold your knees so far as attainable.
  • Maintain for a one-count, slowly return to the beginning place, and repeat for reps.

7. Glute Kickback

Man Does Glute Kick Backs | Leg Exercises with Bands

  • Stand upright with ft barely aside and a resistance loop round your ankles. Shift your weight onto your left foot. That is your beginning place.
  • With out bending ahead, bend your proper knee barely and slowly push your proper leg behind you so far as attainable.
  • Squeeze your proper glute as exhausting as attainable for a one-count, then return to the beginning place. Repeat for reps.
  • Carry out the identical variety of reps together with your left leg.

  • Stand with a resistance loop round your thighs, simply above your knees. Step your ft out wider than shoulder-width, toes pointed ahead. Assume a half-squat place. That is your beginning place.
  • Take a big step on to your proper together with your proper foot, then “catch up” the identical distance together with your left foot. Don’t carry your ft collectively.
  • Repeat twice extra.
  • Repeat the identical sequence, this time stepping to your left.
  • Alternate on this method — three steps proper, three steps left — all through the set.

9. Squat Overhead Press

Man Does Squat Overhead Press with Bands | Leg Exercises with Bands

  • Stand, holding the handles of a resistance band.
  • Place your ft shoulder-width aside on the center of the band and maintain them there all through the train.
  • Maintain the handles at shoulder peak, palms going through away from you.
  • Preserving your again straight, your gaze ahead, and your chest up, bend on the knees and drive your hips again, dropping as little as you’ll be able to with out pitching ahead.
  • Preserving your shoulders again and your decrease again in its pure arch, reverse the transfer and stand.
  • Press the handles to arm’s size overhead.
  • Pause, slowly decrease the handles to shoulder peak, and repeat.

10. Step Again Faucet

Man Does Step Back Taps with Band | Leg Exercises with Bands

  • Stand upright with a resistance loop round your ankles. Shift your weight onto your left foot.
  • With out bending ahead, step immediately backward together with your proper foot, tapping the ball of your foot to the ground.
  • Reverse the transfer, stepping again to the beginning place.
  • Repeat the transfer together with your left leg.
  • Alternate sides for the prescribed variety of reps.

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