Resistance bands are a workout essential and an inexpensive piece of fit kit for if you would like to significantly strengthen your lower body on a budget. So, why is building a robust lower body so important? It’s home to a number of your largest muscles your hamstrings, adductors and quadriceps, to call a couple of which stabilise your entire body in day-to-day activities.
Moves such squats, deadlifts and lunges can help increase lower body strength, you'll glute bridge from the comfort of your house and swerve the value of a gym membership for similar results with a band.
They really are not any longer just an adjunct for physiotherapy . Resistance bands and especially resistance bands for glutes are an excellent tool for providing resistance through the complete range of motion of an exercise, also as helping to activate key stabiliser muscles within the hips and shoulders.
Just wrapping the band around your legs during basic exercises, just like the go-to bodyweight squat, immediately makes the move tougher because of the added resistance. It’s definitely a super-toning secret weapon.
Now that you’ve joined the band, here are a couple of lower-body resistance band moves. do that travel-friendly workout a couple of times per week, or add the exercises to your regular training programme.
Hip Bridge – do 15 reps:
How to:
- Wrap the band above your knees.
- Lie on your back and place your feet on the ground a few inches away from your butt.
- Feet should be about hip-width apart.
- Push through your feet and lift your hips to the sky until they align with the knees and shoulders, and squeeze your glutes at the top.
- Lower your butt down, pausing a few inches above the mat.
- That’s 1 rep, do 15.
Banded Clam Shell — do 15 reps on each side:
How to:
- Lie on your left side with your hips, knees, and ankles stacked on top of one another.
- Bend your knees at a 90-degree angle and place the band around your legs just above the knees.
- Keeping your feet together, rotate your right knee open, then slowly lower it back to the ground.
- That’s 1 rep, do 15 then repeat on the opposite side.
Fire Hydrant — do 15 reps on each side:
How to:
- Wrap the band just above your knees.
- Start on all-fours, aligning your shoulders over your wrists and your knees directly underneath your hips while keeping your spine long and neutral.
- Lift your right knee to the right while keeping the rest of your body still, then lower it back to the ground with control.
- That’s 1 rep, do 15 then repeat on the opposite side.
Push-Up To Plank Jack — do 10 reps:
How to:
- Wrap the band around your ankles then move into a high plank position.
- Bend your elbows and lower your torso to the floor to do one push-up.
- Push your through palms to straighten your arms and return to a high plank position.
- Now jump your legs out to the sides and back in again while keeping your hips stable and facing the ground.
- That’s 1 rep, do 10.
Kneeling Leg Lift — do 10 reps on each side:
How to:
- Start kneeling with the band wrapped around both legs just above the knees.
- Place your left hand on the ground while extending your right leg in a supported side plank.
- This is your starting position.
- Lift your right (top) leg up so that your foot comes off the ground.
- Then lower it back to start allowing your toes to only tap the floor.
- That’s 1 rep, do 10 then repeat on the opposite side.
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