10 Best Resistance Band Leg Exercises

Want to step up your leg exercises at house however don’t have the area (or funds) for cumbersome machines? Resistance band workout routines in your legs is perhaps the fast repair that you just’re on the lookout for! They might help work completely different components of your leg that you just may’ve been neglecting and might ship surprisingly spectacular outcomes.

So in case you don’t have already got some, seize your self a set of resistance bands — they’re an incredible addition to your house health club and power coaching routine.

Whether it’s the small loops or the longer bands with handles, it’s onerous to beat the flexibility of resistance bands. “They’re cheap, lightweight, and useful for everyone from rank beginners to the seasoned experts,” says Angelo Poli, ISSN, creator of MetPro: The Science to Transform.

Depending on the way you anchor them and what transfer you carry out, bands will let you work in just about any aircraft — aspect to aspect, rotationally, ahead, and again — serving to you goal muscle groups and actions which might be onerous to hit some other approach.

This is especially helpful while you’re coaching the decrease physique, and it may possibly assist with harm prevention and general improvement. Add the ten strikes beneath to your record 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.
• Keeping your ft collectively, increase your left knee so far as doable with out separating your ft.
• Pause, decrease your knee slowly, and repeat.
• Complete a full set of reps in your proper aspect, then flip over and carry out the identical quantity in your left.

2. Deadlifts

• Holding one deal with of a resistance band in every hand, place your ft shoulder-width aside on the center of the band. Keep them there in the course of the train.
• With an overhand grip, maintain the handles at chest peak, pulling the band taut. Bend your knees barely.
• Keeping 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.

• Start in your palms and knees with a resistance loop across the midsoles of your ft.
• Keeping your ft flexed, your higher physique nonetheless, and your legs bent 90 levels, kick the only real of your proper foot in the direction of the ceiling, contracting your left glute onerous.
• Pause, return to the beginning place, and repeat.
• Complete 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.

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

• 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 hold 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.
• Hold 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

• 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 hold 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. This is your beginning place.
• Keeping your ft on the ground, slowly unfold your knees so far as doable.
• Hold for a one-count, slowly return to the beginning place, and repeat for reps.

7. Glute Kickback

• Stand upright with ft barely aside and a resistance loop round your ankles. Shift your weight onto your left foot. This is your beginning place.
• Without bending ahead, bend your proper knee barely and slowly push your proper leg behind you so far as doable.
• Squeeze your proper glute as onerous as doable for a one-count, then return to the beginning place. Repeat for reps.
• Perform 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. This 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. Do not 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 — in the course of the set.

9. Squat Overhead Press

• Stand, holding the handles of a resistance band.
• Place your ft shoulder-width aside on the center of the band and hold them there in the course of the train.
• Hold the handles at shoulder peak, palms going through away from you.
• Keeping 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.
• Keeping 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 Back Tap

• Stand upright with a resistance loop round your ankles. Shift your weight onto your left foot.
• Without bending ahead, step instantly 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.