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11 Resistance Band Workouts for Legs to Strengthen and Tone

Hitting the burden room isn’t the one approach to construct sturdy, toned legs. In actuality, gymnasium exercises sometimes deal with hitting the big muscle teams (glutes, quadriceps, hamstrings, calves) whereas additionally coaching the core muscle groups. In the event you’ve been figuring out at residence or don’t have entry to a gymnasium, then you definately’re most likely questioning what workout routines you are able to do to nonetheless get an efficient exercise. Nicely, don’t fear as a result of there are resistance band workout routines for legs that may provide help to obtain your health targets.

Resistance band workout routines for legs present a lot of selection to work all the foremost muscle teams within the decrease physique and likewise present the pliability of letting you practice from wherever.

In the event you journey commonly or just get pleasure from figuring out of your bed room, then that is for you.

On this article, I shall be sharing the highest 11 resistance band workout routines for legs.

Earlier than diving in, you’re additionally beneficial to get the free resistance band exercise plan – 30 Day Resistance Band Full Exercise Problem to problem your self!

1. Resistance Band Squat

Muscle tissue labored: Glutes, quadriceps, and hamstrings

This is among the finest glute workout routines with bands, and it has the added bonus of additionally figuring out the quads and hamstrings, making certain your legs get a well-rounded exercise.

Whereas standing, place a resistance band simply above your knees. Maintain your toes round shoulder-width aside, and maintain your arms out in entrance of you. Maintaining your glutes and core tight, sit right into a squat by pushing your butt again and down. Push towards the resistance band together with your knees, and hold the burden firmly in your heels by urgent on the bottom and standing again up.

Development: Add a 1-second pause on the backside of the motion to make this tougher.

Rep vary: 10-15

2. Banded Glute Bridge Pulses

Muscle tissue labored: Complete again of your legs and glutes

In the event you’re on the lookout for a booty band exercise, this train is a superb place to begin!

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Lie in your again together with your toes hip width aside and flat on the ground. Place the band above your knees. Maintain your core tight after which push your hips up, driving by your heels till your knees attain a 90-degree angle, making a bridge

Then, come again down to completely full the rep. Make sure you push your knees out and towards the band to maintain them in step with your shoulders.

Development: To make the train tougher, you are able to do it by lifting both your proper or left foot off the bottom. Be sure you alternate legs.

Rep vary: 10-15

3. Lateral Band Steps

Muscle tissue labored: Glutes, hip-abductors, and quads

Place the resistance band simply above the knees. Stand in 1 / 4 squat place together with your toes round shoulder-width aside and pointing straight ahead. With the left foot, step round 10 inches to your left, after which step in with the proper foot from the identical distance in order that your toes are again to your beginning place. Proceed alternating steps, facet to facet, and repeat in the wrong way.

Development: Place the resistance band round your ankles as an alternative of the knees to extend the issue.

Rep vary for every leg: 10-15

4. Resistance Band Leg Curls

Muscle tissue labored: Hamstrings

Lie on the ground, face down, together with your legs straight. Loop a resistance band round your ankles. Slowly curl one leg bringing your heel as much as your bum by bending your knee. Maintain this for a number of seconds, after which decrease the bent leg right down to the beginning place.

Development: When descending on the rep, come down with a 3-second unfavorable to make the motion tougher.

Rep vary for every leg: 10-15

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5. Resistance Band Tabletop Glute Kickbacks

Muscle tissue labored: Glutes and core

Place your self on all fours, and place a resistance band within the arches of your toes. Squeeze your glutes and core, after which kick your left foot straight behind you in a straight line. Then, carry your foot again to your beginning place, and alternate legs.

Development: When descending on the rep, come down with a 3-second unfavorable to make the motion tougher.

Rep vary for every leg: 10-15

6. Single Leg Resistance Band Field Squat

Muscle tissue labored: Quads and glutes

Utilizing resistance bands for buttocks exercises is a good way to construct power and stability. For this train, sit on the sting of a chair or bench, and place the resistance band above your knees. Ideally, you wish to be sitting in order that your knees are bent at 90 levels.

Be certain that your torso and chest are in entrance of your hips. Then, carry your left leg off the ground in order that solely your proper leg is on the ground. Get up in your proper leg till it’s absolutely prolonged, after which sink down onto the chair or bench slowly. Repeat this on the opposite leg.

Development: When descending on the rep, come down with a 3-second unfavorable to make the motion tougher.

Rep vary for every leg: 10-15

In the event you discover it too tough to do single leg field squats with a resistance band, right here’s a model of it and not using a resistance band for novices:

7. Resistance Band Leg Lifts

Muscle tissue labored: Smaller muscle groups within the glutes

Within the standing place, place the resistance band round your ankles together with your toes shoulder-width aside. Sustaining an upright posture (eyes trying ahead and chest up) and putting your arms in your hips, carry your proper leg out to the facet so far as you’ll be able to with out shifting the hips. As soon as you are feeling the strain, decrease your leg to the beginning place.

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Development: When descending on the rep, come down with a 3-second unfavorable to make the motion tougher.

Rep vary for every leg: 10-15

8. Resistance Band Clamshells

Muscle tissue labored: Glutes and core/obliques

For this resistance band train for legs, lie down in your facet together with your legs on the ground, and maintain your self up together with your forearm. Place the resistance band simply above your knees, after which bend them to 90 levels.

Be certain that each toes are collectively and your abs are engaged. Drive your prime knee upwards so far as attainable, after which slowly carry it again right down to the beginning place. Repeat this on the opposite leg.

Development: When descending on the rep, come down with a 3-second unfavorable to make the motion tougher.

Rep vary for every leg: 10-15

9. Resistance Band Fireplace Hydrants

Muscle tissue labored: Gluteus medius and minimus

Go on all fours, and place a resistance band simply above your knees. Maintain your core and glutes tight, after which carry your knee to the facet with out transferring your hips. Straighten and stabilize your physique as you push towards the resistance band.

Deliver your knee again to your beginning place on all fours. Repeat with the other leg.

Development: When descending on the rep, come down with a 3-second unfavorable to make the motion tougher.

Rep vary for every leg: 10-15

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10. Resistance Band Standing Rear Leg Lifts

Muscle tissue labored: Glutes and hamstrings

Within the standing place, place the resistance band round your decrease calves. Press your arms on the wall or one thing sturdy to make sure which you can hold your stability.

Elevate one leg behind you till you are feeling the strain within the resistance band. When you attain the highest of the motion, contract your glutes and produce your leg again to your beginning place. Repeat with the opposite leg.

Development: When descending on the rep, come down with a 3-second unfavorable to make the motion tougher.

Rep vary for every leg: 10-15

11. Resistance Band Leg Extension

Muscle tissue labored: Quadriceps

Lie flat in your again, and bend your left leg in the direction of your chest. Utilizing each arms, maintain the resistance band tightly, and place your left foot in it. Together with your proper foot planted on the ground, press your left leg out at a 45-degree angle, after which carry it again to the beginning place. Repeat this with the opposite leg.

Development: When the quadriceps are lengthening, come down with a three-second unfavorable to make the motion tougher.

Rep vary for every leg: 10-15

Ultimate Ideas

These are the 11 finest resistance band workout routines for legs which you can ever discover. Give them a go, and also you’ll be nicely in your approach to rising these glutes, hamstrings, and quadriceps from wherever on the earth.

Extra Resistance Band Workouts

Featured photograph credit score: Kelly Sikkema by way of unsplash.com

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