Need to step up your leg exercises at residence however don’t have the house (or price range) for cumbersome machines? Resistance band workout routines in your legs is likely to be the fast repair that you simply’re on the lookout for! They might help work completely different components 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 amazing addition to your residence gymnasium and energy coaching routine.
Whether or not it’s the small loops or the longer bands with handles, it’s laborious to beat the flexibility of resistance bands. “They’re low-cost, light-weight, and helpful for everybody from rank inexperienced persons to the seasoned consultants,” says Angelo Poli, ISSN, writer of MetPro: The Science to Remodel.
Relying on the way you anchor them and what transfer you carry out, bands help you work in nearly any airplane — aspect to aspect, rotationally, ahead, and again — serving to you goal muscle groups and actions which can be laborious to hit another method.
That is significantly helpful while you’re coaching the decrease physique, and it will probably assist with harm prevention and general growth. Add the ten strikes beneath to your checklist 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, elevate your left knee so far as doable 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
- Holding one deal with of a resistance band in every hand, place your ft shoulder-width aside on the center of the band. Maintain 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.
- Begin in your palms 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 real of your proper foot in the direction of the ceiling, contracting your left glute laborious.
- Pause, return to the beginning place, and repeat.
- Full a full set of reps together with your proper leg, then change the place of the train band and carry out the identical variety of reps together with your left.
- Begin on palms and knees with a resistance loop round your thighs, simply above your knees.
- Carry your proper decrease leg and foot one inch off the ground (that is your beginning place).
- Increase 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.
- 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 kinds 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
- 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 kinds 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 doable.
- Maintain 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. 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 doable.
- Squeeze your proper glute as laborious as doable 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
- 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
- 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.
