You’ve probably heard a lot about resistance bands in this covid lockdown period. Just with gym or lifting weights isn’t the only way you can burn your calories or gain your fitness goal. A resistance band is a simple-looking loop elastic band that brings almost similar results to hitting the gym. That’s why recently resistance band is on topic.
Resistance bands are mainly used for lower region exercises including glutes, legs, hamstrings, and quadriceps areas. It was used for post-accident physical therapy where you stretch your sore muscles.
However, resistance bands focus on the smaller to bigger all types of muscles and it’s super convenient to use. Today here I’ll elaborate on some easy and effective resistance band exercises for legs. If you feel comfortable doing exercise in the bedroom, these exercises are extremely suitable for you.
Before diving in, I would love to remind you that in this article there will be many related topics regarding the exercises. So, please make sure to read the article completely. Let’s get into it.
7 Reasons Resistance Bands Are Worth It
Now, many of you may ponder how can I get a similar result from a flimsy resistance band similar a the gym. Well, your concern is valid. But, it’s also true that resistance bands work in such a way that you won’t need any extra weight exercises to achieve your fitness goal. Here’s the reason why resistance bands are worth your attention-
- Big gym equipment targets the larger muscles and makes you buffy. Here, resistance bands target all the smaller and bigger muscles. It creates some resistance in motion, by which the muscles get restricted and activate.
- Unlike dumbbells or other weight equipment, the resistance band puts less pressure on your joints. That’s why older people or those who have joint pain, can easily perform exercises with it.
- Resistance bands have various ranges of resistance. Like, light, extra-light, medium, heavy, extra-heavy. You can increase or decrease the range according to your exercise.
- You can carry a resistance anywhere to do the exercises in a room with the bands. They are very easy to store, lasts for almost 1.5-2 years, and are convenient.
- You can move in better form with the resistance power. It makes joint pain g away by strengthening the muscles.
- From beginners to experts, anyone can use a resistance band.
- The most outcome you can get from a resistance band is that you can do a specific exercise targeting a certain muscle. It’ll activate getting the utmost result from the exercises.
7 Effective Resistance Band Exercises for Legs
Here I’ve discussed the effective leg exercises you can do easily with bands. The reps are also mentioned. Here we go-
1. Lateral Steps
What This Exercise Do: This one creates resistance around your hamstring and leg area. It strengthens the glutes and quad areas.
How It’s Done
- Wrap a resistance band around your both thighs above the knees. You can place it around your ankles for more challenging exercise.
- Get in a quarter squat position. Slightly bending knees, back straight, feet in the hip-width, chest and face forwards and shoulder straight. Keep your hand on your waist or clasped in front of your chest.
- Now, with your right foot take a step on the right side roughly 10-12 inches. Take steps on the right side. Take equivalent steps so your feet can be hip-width apart.
- Repeat the process in the opposite direction and continue reversing the positions.
- it in on both sides for 12 reps.
2. Clamshells
What This Exercise Do: Clamshell works on the inner and outer thigh area.
How It’s Done
- Wrap a resistance band around your thighs above your knees.
- Lay down on a yoga mat side-lying(right side). Support your weight on the left forearm, bend your legs at a 90° angle, keep your feet together, wrist under the the the shoulder and right hand relaxed on the waist.
- Now, pushing against the resistance band and engaging your core, pressing two feet together, lift your knee towards to ceiling as far as you can. Pause for 2 seconds.
- Slowly bring back your knees into the position.
- Continue doing this on both sides for 10 reps in 2/3 sets.
3. Fire Hydrant
What This Exercise Do: Fire hydrant targets glutes medius and minimus. It also works on smaller muscles in the leg.
How It’s Done
- Place a resistance band above your both knees and go in all four positions.
- Knees bend at 90° angle, back straight, wrist under shoulder, and hip tightly squeezed.
- Now, engaging your core stability, lift one of your knees out to the side. Don’t move or shift your hip.
- Stabilize your body and keep your upper boy position in place while pushing against the band. Slowly come back to the previous position.
- Do this process on both sides for 15 reps.
4. Single Leg Stands
What This Exercise Do: It works on the glutes to maximize and engages the quad must inhe exercises. It trains the knee position into the correct form.
How It’s Done
- Wrap the resistance band above your knees and around your thighs.
- Sit on a bench or box and bend your knees to a 90° angle. Lean on forward a little so your chest aligns with your hips.
- Now, lift one of your feet off the ground and keep the other on foot the ground.
- Then, stand up on that planted feet while keeping the other feet lifted and extended. Hold this position for 2 seconds.
- Slowly return to the the the previous position.
- Repeat this process on both sides for 12 reps.
5. Side-Lying Leg Lift
What This Exercise Do: Engages your hip abductor muscles and works on thigh muscles.
How It’s Done
- Wrap the band around your ankles. You can also wrap it around your thighs, that’ll be easier and less challenging.
- Lie down on your side(right side), leg fully extended, back straight, body supported by the left forearm.
- Lift your right leg in the ceiling direction as far as you feel flexible. Don’t move your hip and keep your body still.
- Slowly bring down your leg and repeat this process on the o.
- Switch in each side and continue this process for 15 reps.
6. Tabletop Glute Kickbacks
What This Exercise Do: This one feels like pushing an imaginary wall with your legs. Engaging your hip muscles, this exercise targets your glutes and hamstring.
How It’s Done
- Place a resistance band at the arches of your feet and take a position on all four.
- Keep your back straight, hands under your shoulder, feet together, and knees 90° bending.
- Engaging your core and squeezing your hips tight, kick back with your feet, and extend your leg fully.
- Hold the position for 2 seconds and again come back in the starting position.
- Continue this switching both sides for 10 reps.
7. Squats
What This Exercise Do: It targets the glute medius, quads, and claves area. Squat shapes the whole lower region.
How It’s Done
- Place a resistance band around your thighs above your knees.
- Now, stand hip-width apart, shoulder straight, knees bending at a 90° angle, and hand clasped in front of your chest.
- Pushing your hips backward sit into the squat position. Pushing your butt back works against the resistance band.
- Do this stance for 15 reps.
Wrap Up
Well, now you know all the effective and easiest resistance band exercises for legs. As resistance bands are particularly for lower body parts, so it works very well. It improves the leg and calves muscles, tones the thigh area, and keeps your core stable.
Talk to your trainer and make a suitable exercise routine for yourself. Add some free weight exercise with these for the best result. However, don’t forget to take proper meals and drink a lot of water. For sure within 2-4 weeks you’ll feel or notice some changes in your leg area. Keep patience and exercise regularly!