Any fitness expert or guru will tell you that leg day is an intense day that is not for the weak at heart. In order to build one’s lower body, one will need to engage in the right leg exercises. Half of the battle for fitness gurus will be finding the appropriate resistance bands.
A resistance band is a band made of elastic that is used for strength training. They are commonly utilized for physical therapy use. Resistance bands can benefit leg exercises by increasing elasticity as well as the speed of motion. By using resistance bands, one can nullify the increased tension on one’s hips, knees and ankles that may occur when one uses other forms of tension for the purpose of strengthening leg muscles.
There are several resistance band leg exercises that can be potentially beneficial for you. For example, one could use the bands to use the standing one legged-calf exercises, side squat exercises or a standing leg extension exercise.
Legs Exercises With Resistance Bands
A Guide to Using these Exercises
1) Standing Squats
This is a great exercise for your core as well. Start with your back in a sitting position and your legs slightly spread. Place the resistance band under both feet. Grab the handles and straighten your body to a fully standing position and return.
2) Upper Leg Stretches
From a kneeling position, extend one bent knee in front of yourself so that it looks like you are about to get up. Place your band under your forward-facing knee. Grab the handles with each hand and pull back, ensuring that you push your leg forward with each stretch.
3) Hamstring Curl – Prone
Lying on your belly and with your resistance band anchored low, wrap your band’s loops around your ankle. Next, bend your legs back as far as possible so that the band becomes taut. Return to resting position and repeat.
4) Lower Leg Lift
While sitting in a sturdy chair, wrap your band around one of its legs. For this exercise, you can wrap it as many times as you need to increase the resistance. Next, wrap your band’s loops around your foot and lift your leg in front of you.
5) Stretch Press
This is one of the best resistance band exercises for your lower leg and calves. Anchor your band low and grab the two handles in each hand. Place your arms to your sides so that your hands are shoulder-level. Next, lean forward using your feet by pressing with the tips of your toes so that you are moving away from the anchor point.
6) Leg Extension
Grab a good wooden chair. Next, wrap your band around one of its legs. After this is done, wrap the band’s loop around your foot. Then, place your hand on top of the chair for stability and pull your leg away from the chair for a good resistance band workout.
7) Standing Hip Abductor
With your resistance band anchored to a low position, wrap the loop around your closest foot and stand with the anchor point to your side. While holding onto a chair for stability, kick your foot inwards so that it pulls on the band. Return to starting position.
8) Standing Glute Squeeze
Attach your resistance band to a low anchor point. Attach the other end to your foot via a loop. Using a wooden chair for support, kick your foot back as far as possible. You should feel a slight strain in your glutes.
9) Hip Adductor
With your resistance band anchored to a low position, sit on the floor with your furthest leg looped to the band itself. Pulling with just that leg, spread your legs as far as you can and return them to a together position.
10) Leg Raises
Anchor your resistance band onto a low-lying and secure surface. With your back to that surface, attach your resistance band loop to your foot. Using your arms for support, lean back and stretch your legs upwards as far as you can.
Original article and pictures take atlanticactive.com site
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