Fitness

Looped Band Workout for Legs

Resistance bands are an excellent training tool. They’re versatile, easy to pack, and relatively cheap to buy. While you can work your whole body with a band, we’ve lined up six great resistance-band exercises for toning legs that you can do just about anywhere.

For the workout, we suggest using either a resistance band that you can tie or a mini band set (mini bands are the smaller, looped bands).

Lateral band walk

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  • Place a looped resistance band above your knees and sit in a partial squat position.
  • With your arms forward, chest lifted, and knees bent, lead with your heel and take 8 steps to your left. Make sure your feet stay parallel the entire time.
  • Repeat in the opposite direction, making sure to keep your your abs drawn in.

Seated banded leg extensions

  • Find a sturdy chair or bench and attach your resistance band to the leg or base so it loops around your ankle.
  • With your legs at 90 degrees, feel the resistance as you straighten your right leg. Bring your leg back to 90 degrees as you return to your starting position.
  • Do a total of 12 reps, then repeat on the left leg.

Standing rear leg lift

  • Place a looped resistance band around your lower calves. With your hands on something sturdy to stay balanced—like a wall or a chair—raise one leg straight behind you.
  • Once you reach the top, squeeze your glutes, then lower back to your starting position.
  • Repeat 10 to 12 times on each side.

Leg Lift

  • Loop a resistance band around legs just above knees. Come to hands and knees with wrists under shoulders and knees under hips.
  • Keeping knee bent, core stabilized, and glutes engaged, lift right leg out to the side and back until upper leg is parallel with the floor.
  • Lower leg to start position.

Clamshell

band workout
  • Loop a resistance band around legs just above knees. Lie on right side with knees bent and stacked, and heels in line with glutes.
  • Keeping hips facing forward and heels together, lift left knee as high as possible, engaging core and glutes the entire time. Lower to start position.

Squat with Knee Pulse

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  • Stand with a resistance band above knees, feet hip-width apart. Push hips back and bend knees to lower into a deep squat.
  • Keeping chest lifted, glutes engaged, and weight equally over both feet, press knees out 1 inch, then back to start position.

Workout Directions

Do each move below in order for 10–15 reps. Do 2–3 rounds of the entire circuit.
Keep in mind: With a very light-resistance band, you can use these moves for hip mobility and flexibility. With a heavier band, these moves will help build strength in your glutes, quads, hamstrings, and hips.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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