Welcome to our post which looks at some great resistance band workouts for legs.
Resistance bands come in a variety of strengths from light medium to heavy and make a great replacement for weights.
They are a highly effective tool to use in your fitness arsenal and are used by beginner and advanced fitness enthusiasts alike.
Resistance bands can be used to build strength, endurance and even power for explosive speed (see plyometric exercises).
Top Resistance Band Exercises for Legs
Band Front Squat
This is a good resistance band exercise for the quadricep leg muscles, which are the group of four muscles at the front of the thigh.
- Stand in a neutral comfortable position with your feet shoulder width apart. Commence the exercise by placing your feet on to the band.
- Before starting any movement focus on your abdominal muscles and engage them. Raise your hands up to your shoulders ensuring that the band handles are kept behind behind your shoulders.
- From the standing position, squat down. Be sure not to arch your back as you drop down.
- When your thighs are parallel to the ground, pause slightly before rising slowly to your starting position.
Resistance Band Lunges
This exercise is a powerful one for glutes, hamstings and quads.
- Secure the resistance band with your front foot and adopt a lunge position.
- With elbow tucked tight, hold the band handles up at your shoulder position with fists pointing outwards.
- From the squat position, drive upwards and forwards putting your weight on the forward foot as you raise your body upwards.
- As you drive release the back leg so that you finish the move standing one your front foot.
- Pause at the top of the movement before dropping back down into the starting squat position again.
Band Glute Bridge
This is a simple to execute resistance band exercise which can help your quads and hamstrings. Try to focus on getting a straight line from shoulders to hips and knees at the top of the bridge.
Band Calf Press
Again secure the band firmly under the feet.
The position of the hands can vary from down by your side, at shoulder height or raise above the head. The various positions can increase and decrease the tension of the lift.
Simply raising the heels up and down will give the calves a good workout especially with the added resistance of the resistance bands applied.
Suggested Sets and Reps
Do 3 sets of 20 reps for each resistance band workout with a 30 second break between sets. Try to choose a resistance band that makes it tough but not impossible to finish a set.