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 robust legs and strengthen knee joints; making this leg exercise an incredible addition to any house exercise plan.
I’ll at all times advocate for girls to select up weights and strength train. However I additionally imagine a well-rounded health routine contains VARIETY — utilizing completely different gear, coaching in all planes of movement and difficult your muscle groups in new methods.
Resistance band workouts are the most effective methods to work BOTH the big and small muscle groups within the decrease physique.
Resistance band leg workouts supply an efficient solution to activate your glutes and strengthen your hips. These are 8 of my favourite resistance band workouts for legs and glutes, designed to construct energy and tone at house.
30-Minute Resistance Band Leg Exercise
Strengthen all the main muscle teams within the decrease physique; no fancy fitness center gear wanted. In case you journey often or take pleasure in figuring out at house, this resistance band leg exercise is for you.
These 8 leg workouts with bands are an incredible praise to any energy coaching plan, designed to:
Exercise Tools:
Mini Loop Resistance Band (low cost code: NML). I’m utilizing a light-to-medium resistance band on this band exercise.
Exercise Directions:
Comply with together with the guided Resistance Band Leg Workout on YouTube, led by licensed private coach, Lindsey Bomgren.
Your Exercise Appears to be like Like This:
- 8 Circuits
- 2 Strikes Per Circuit (Power 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-Method Squat (Proper/Left)
- V-Walks
CIRCUIT FOUR
- Staggered Squat and Rear Leg Raise (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 High Single Leg Kick Again and Raise (Proper/Left)
- Bear Crawl Kick Backs
8 Finest Resistance Band Workout routines for Stronger Legs
1. 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 along with your toes 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.
2. Lateral Squat Stroll
Targets: Glutes, quads, hamstrings and hip abductors.
A GREAT train to construct robust and wholesome hips and knees.
How To Do A Lateral Squat Stroll
- Place the band about six inches above your knees. Stand along with your toes barely wider than your hips to create rigidity 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 are taking two lateral steps to your proper; stretching the band so far as you’ll be able to.
- Faucet your left foot in, bringing it in the direction of your proper foot, sustaining a low squat place.
- Then, step out along with your left leg, sustaining rigidity throughout the band earlier than bringing your proper leg to the left to satisfy your outdoors foot.
3. 3-Method Squat
Targets: Glutes, quads, hamstrings and core.
How To Do A 3-Method 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 aspect, parallel with the fitting 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.
4. Staggered Squat and Rear Leg Raise
Targets: Glutes, quads, hamstrings and hip abductor muscle groups.
A terrific 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 Staggered Squats And Rear Leg Lifts
- Place the band six inches above your ankle joints (round your calves/shins).
- Begin in an athletic stance or loaded squat place, along with your toes hip-width aside and barely staggered. Shift your weight into your left leg, left foot is barely in entrance of proper foot; 80% of your weight in your left heel, and 20% of your weight in your again proper toe.
- Along 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.
5. 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 along with your toes hip width aside and place the resistance band beneath 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, holding your again straight and your core engaged. The resistance band ought to present rigidity as you hinge ahead.
- As you hinge ahead, concurrently carry your again leg off the bottom, extending it straight behind you.
- When you’ve reached a cushty 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.
6. Clamshell And Kick
Targets: Gluteus medius (which lays on the outer fringe of the glute and is chargeable for stabilizing your pelvis), gluteus minimus (hip extensions), obliques and core.
Clamshell workouts may also help stability the muscular effort between your interior and outer thighs and your pelvic flooring. A terrific train for being pregnant and postpartum.
How To Do A Clamshell And Kick
- Place the band about six inches above your knees.
- Lie in your proper aspect, with legs stacked and knees bent at a 45-degree angle, soles of the toes to the touch.
- Relaxation on the forearm of the decrease arm, shoulder stacked over elbow.
- Exhale to have interaction the core and stabilize your backbone and pelvic flooring.
- Conserving your toes touching, use your outer glutes and hips to carry your resting hip off the ground. As you carry your hips off the bottom, open your legs, elevating your higher knee as excessive as you’ll be able to with out shifting your hips or pelvis.
- On the prime of the open clamshell, kick your prime leg straight out. Pause and maintain on the prime of the motion for a second. Then return to the beginning place, switching sides on the following set.
7. Banded Glute Bridge And Band Open
Targets: Glutes, hamstring and hip abductor muscle groups.
When you’ve got a knee damage or knee ache whereas squatting or lunging, glute bridges are an incredible 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, toes flat on the ground, hip-width aside. Ft must 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 wish to goal glute activation right here, so preserve your toes 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 carry your hips off the ground.
- Maintain on the prime 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 along with your hips.
- Then decrease your hips with management again right down to a hover place and repeat this motion.
- Maintain fixed rigidity on the band all through this motion.
8. Desk High Single Leg Kick Again And Raise
Targets: Glutes, hamstring and hip abductor muscle groups.
How To Do A Desk High Single Leg Kick Again And Raise
- Place the band round your toes. Begin in a quadruped (desk prime) place in your forearms and knees along with your elbows according to your shoulders and your knees hip-width aside.
- Raise your proper leg up, holding it straight and your foot flexed. Have interaction your glutes and prolong your leg again till it’s parallel to the bottom.
- Pause for a second, then carry your proper leg up in the direction of the ceiling whereas holding your leg straight.
- As you decrease your leg, drive your knee again to desk prime place, holding your knee hovering off the mat and push your leg straight out.
- Maintain 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.
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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 damage.
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 the most effective methods to work BOTH the big and small muscle groups within the decrease physique, making them efficient energy exercises.
Resistance bands have a number of advantages, notably throughout leg exercises. They will enhance muscle activation, enhance flexibility and stability, and help you goal particular leg muscle groups successfully. Plus, resistance bands are comparatively cost-effective in comparison with conventional weights, and so they’re straightforward to journey with and can be utilized no matter your health degree.
Finally, this is dependent upon your health degree and objectives. I advisable including leg exercises to your routine two to a few instances per week on non-consecutive days, permitting your muscle groups enough time to get well between classes. You possibly can incorporate resistance band coaching into your weight coaching routine.
To extend the depth of your resistance band leg exercises, discover methods to control the stress generated throughout the band. For instance, use a heavier resistance band or double up the bands you’re utilizing. You may as well carry out extra repetitions, incorporate more difficult workouts like single-leg variations, or add a pause to extend the stress.
Pin this Exercise: Finest Leg Workout routines with Bands
