A private trainer friend of mine once said that legs are the most effective tools for constructing legs. His point: Don't underestimate your body weight strength to enhance lower-body strength. Many basic body weight exercises like squats and lunges work well for this, but sometimes you must challenge your muscles more. These 4 implausible resistance band exercises will enable you to construct a greater lower body.
Why use resistance bands for lower body strength?
Sure, you'll be able to perform these moves by holding dumbbells or kettlebells, but a greater equipment alternative is likely to be a resistance band. Bands are lightweight, easy to make use of, and—perhaps better of all—could be incorporated right into a wide range of leg-working exercises. Also, by adjusting their stiffness, you'll be able to make small changes of their resistance to fit your needs. This shouldn't be easily done with hand weights which could be either too light or too heavy.
What bands must you use to provide your leg workout a lift?
There are several sorts of resistance bands available. For the next exercises, it is best to use bands product of a protracted stretchy material (one brand is TheraBand) with the ends tied together to form a loop. Both sorts of bands are often color coordinated based on their thickness. In general, yellow is the thinnest and easiest to make use of, followed by red, green, blue and black, but this may vary by brand.
All 4 exercises are done standing and resting on the back of a chair for balance. For each exercise, do eight to 12 reps on each leg to finish one set. Perform as much as two sets with a minute of rest in between. To make the moves harder, increase the resistance of the band by adjusting its length or doing more reps (as much as 20).
Want a full body workout? Try adding upper body exercises to my previous post on resistance bands.
Standing side leg lift (outer thighs and hips)
Starting position: Loop the band around each calves. Stand together with your feet behind the chair. Hold onto the back of the chair with one or each hands for stability.
Motion: Shift your weight onto your left leg. Keep your right leg straight and slowly raise it to the side against the resistance of the band until your foot is six to 12 inches off the ground. When you lift your leg, don't lean towards it. Return to the starting position to finish one rep. Be sure to lower your leg gently, so the band doesn't jerk your leg back.
Standing Hamstring Curl (Back of Thighs)
Starting position: Loop one end of the band around your right calf. Loop the opposite end across the middle of your left foot and stand on it. Stand behind a chair together with your feet together and frivolously grip the back of the chair with one or each hands for stability.
Motion: Bend your right knee and lift your heel as high as possible toward your right hip against the resistance of the band. Do not move your hips or arch your back as you lift your leg. Slowly lower your feet to the ground. This is a representative.
Hip extension (back of hips and thighs)
Starting position: Loop around each calves. Stand together with your feet behind the chair. Hold the back of the chair with one or each hands.
Motion: Shift your weight onto your left leg. Keep your right leg straight and slowly raise it behind you against the resistance of the band until your foot is six to 12 inches off the ground. Do not move your hips or arch your back as you lift your leg. Tighten the hips of your standing leg for stability throughout the movement. Return to the starting position to complete one rep.
Soccer Kick (Inner Thighs)
Starting position: Place one end of the loop around an anchor point that's low to the bottom, comparable to a heavy piece of furniture comparable to a settee leg. Stand so the anchor point is in your left side and keep your left leg within the loop. Stand up straight with a chair next to your feet. Hold onto the back of the chair with one hand.
Motion: Tighten your abdominal muscles. Lift your left foot and slowly sweep it diagonally in front of you against the resistance of the band, as if kicking a soccer ball with the inside your foot. Pause for a moment, then slowly bring your foot back to the left side. This is a representative. Keep your hips even and maintain a neutral posture.