High 10 Resistance Band Workout routines For Legs

By Mussayab Ehtesham, Dmoose Health

Some individuals draw back from resistance band exercises as a result of they suppose they’re not as efficient as free weights or machines. However resistance bands can really present a fantastic exercise, particularly for individuals who are simply beginning out with energy coaching.

If you happen to’re in search of a exercise that’s low-impact, versatile, and budget-friendly, resistance bands are a fantastic choice. Give them a attempt to see how they may also help you attain your health targets.

Resistance Band Workout routines for Decrease physique Exercise

1. Squats

Begin together with your ft shoulder-width aside, holding the resistance band in each palms. Maintaining your chest up and your core engaged, decrease right into a squat till your thighs are parallel to the bottom. Pause for a second, then press via your heels to face again up. That’s one rep!

Muscular tissues labored: quads, glutes, hamstrings

Directions and Precautions: You should definitely maintain your knees aligned together with your toes all through the motion, and don’t allow them to cave inwards. Additionally, be sure to not let your hips dip too low – goal for parallel thighs on the backside of the squat. When you have any knee or hip ache, modify the motion by squatting all the way down to a chair as an alternative of all the way in which to the bottom.

2. Hamstring Curls

Begin mendacity in your again together with your ft flat on the bottom and the resistance band looped round your ankles. Maintaining your hips and core engaged, elevate your legs up in the direction of your butt, then curl them again all the way down to the beginning place. That’s one rep!

Muscular tissues labored: hamstrings

Directions and Precautions: You should definitely maintain your core engaged all through the motion to guard your decrease again, and don’t let your hips elevate off the bottom as you curl your legs up. When you have any ache in your decrease again, cease the train and seek the advice of a health care provider or bodily therapist earlier than persevering with.

3. Glute Bridges

Begin mendacity in your again together with your ft flat on the bottom and the resistance band looped round your ankles. Maintaining your ft hip-width aside, elevate your hips up in the direction of the ceiling, then decrease them again all the way down to the beginning place. That’s one rep!

Muscular tissues labored: glutes, hamstrings

Directions and Precautions: As you bridge up, make sure you drive via your heels – not your toes – and squeeze your glutes on the high of the motion. When you have any ache in your decrease again, cease the train and seek the advice of a health care provider or bodily therapist earlier than persevering with.

4. Hearth Hydrants

Begin on all fours with the resistance band looped round your ankles. Maintaining your core engaged, elevate your proper leg as much as the aspect in order that your thigh is parallel to the bottom, then decrease it again all the way down to the beginning place. That’s one rep!

Muscular tissues labored: glutes

Directions and Precautions: As you elevate your leg up, make certain to not arch your again – maintain your backbone impartial all through the motion. When you have any ache in your decrease again, cease the train and seek the advice of a health care provider or bodily therapist earlier than persevering with.

5. Lateral Leg Raises

Begin standing with the resistance band looped round each ankles, ft hip-width aside. Maintaining your core engaged, elevate your proper leg out to the aspect, then decrease it again all the way down to the beginning place. That’s one rep!

Muscular tissues labored: abductors

Directions and Precautions: As you elevate your leg up, make certain to not arch your again – maintain your backbone impartial all through the motion. When you have any ache in your decrease again, cease the train and seek the advice of a health care provider or bodily therapist earlier than persevering with.

6. Clam Shells

Begin mendacity in your proper aspect with the resistance band looped round each ankles and your head propped up in your proper hand. Maintaining your ft collectively, elevate your left leg up in the direction of the ceiling, then decrease it again all the way down to the beginning place. That’s one rep!

Muscular tissues labored: glutes

Directions and Precautions: As you elevate your leg up, make certain to not arch your again – maintain your backbone impartial all through the motion. When you have any ache in your decrease again, cease the train and seek the advice of a health care provider or bodily therapist earlier than persevering with.

7. Donkey kicks

Begin on all fours with the resistance band looped round each ankles. Maintaining your core engaged, kick your proper leg straight again behind you, then decrease it again all the way down to the beginning place. That’s one rep!

Muscular tissues labored: glutes

Directions and Precautions: As you kick your leg again, make certain to not arch your again – maintain your backbone impartial all through the motion. When you have any ache in your decrease again, cease the train and seek the advice of a health care provider or bodily therapist earlier than persevering with.

8. Standing hip abduction

Begin standing with the resistance band looped round each ankles, ft hip-width aside. Maintaining your core engaged, elevate your proper leg out to the aspect, then decrease it again all the way down to the beginning place. That’s one rep!

Muscular tissues labored: abductors

Directions and Precautions: As you elevate your leg up, make certain to not arch your again – maintain your backbone impartial all through the motion. When you have any ache in your decrease again, cease the train and seek the advice of a health care provider or bodily therapist earlier than persevering with.

9. Lateral shuffle

Begin standing with the resistance band looped round each ankles, ft hip-width aside. Maintaining your core engaged, take a big step to the fitting together with your proper foot, then shortly observe it together with your left foot. Proceed shuffling to the fitting for the specified variety of reps, then repeat going to the left.

Muscular tissues labored: abductors, adductors

Directions and Precautions: As you shuffle, make certain to not arch your again – maintain your backbone impartial all through the motion. When you have any ache in your decrease again, cease the train and seek the advice of a health care provider or bodily therapist earlier than persevering with.

10. Standing calf elevate.

Begin standing with the resistance band looped round each ankles, ft hip-width aside. Maintaining your core engaged, elevate your heels so that you’re standing in your toes, then decrease them again all the way down to the beginning place. That’s one rep!

Muscular tissues labored: calves

Directions and Precautions: As you elevate your heels, make certain to not arch your again – maintain your backbone impartial all through the motion. When you have any ache in your decrease again, cease the train and seek the advice of a health care provider or bodily therapist earlier than persevering with.

Resistance bands are a good way so as to add resistance to your exercises with out having to make use of weights. Use these 10 workout routines to focus on totally different muscle teams. Keep in mind to concentrate on utilizing your muscle mass, not momentum, to generate the motion.

Disclaimer
The Content material is just not supposed to be an alternative to skilled medical recommendation, analysis, or remedy. At all times search the recommendation of your doctor or different certified well being supplier with any questions you could have concerning a medical situation.

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