Resistance Band Leg Training

One of he most important areas of the body to strengthen is the hip and thigh region. As the main milk between the lower extremities and the trunk, the hips serve as a stable base for the core (the abdominals and low back region). The hips perform the main role in locomotion, propelling our center of gravity in walking or running. The gluteal muscles (gluteus maximus and medius) are also important pelvis stabilizers; therefore, the hips and the core are linked in a kinetic chain to transmit and produce force throughout the body.

Strong hip muscles are vital to daily activity, particularly during walking or running. In fact, weakness of the gluteal muscles has been linked to chronic back pain and even repetitive  ankle sprains. Another vital role of the hip and thigh musculature is to decelerate  or slow down body motion, or to change the direction of motion. This specialized muscle activity (which often goes untrained) may be a cause for repetitive hip flexor, groin and hamstring strains in sports. Finally, an imbalance of strength and flexibility, between the quadriceps and hamstring muscles has been linked to knee pain and injury.

Although they are often overlooked, the muscles of the lower leg are also important for balance and agility. In particular, the peroneus longus and tibialis posterior muscles of the ankle provide the stabilization necessary for balance and gait, while the tibialis anterior, gastrocnemius and soleus provide power and agility during movement.

In this article we present you with a range of resistance band exercises to work the thighs, hips, and lower body.

Hip Lift

Sit on a bench. Loop the middle of the band around the mid-thigh and secure both ends of the ban under the other foot. Lift the upper leg by flexing your hip and slowly return.

Variation

Secure both ends of the band to a stationary object near the floor. Loop the middle of the band around your ankle. face away from the attachment point and lift the leg upward, keeping the knee bent.

Training Tips

Avoid arching your back; keep it straight. Keep the abdominals tight.

Bridge

Place the middle of the band on the front of your hips and wrap the ends around your buttocks. Lie on your back with the bands crossed underneath your buttocks. Stabilize each end of the band with your hands on the floor. Lift your buttocks off the floor with knees bent, stretching the band against the front of your hips. Slowly return.

Variation

While in the bridge position with the band stretched, march by alternately lifting your knees.

Training Tip

Keep your hips level at the top of the bridge; don’t let your hips or back sag.

Unilateral Bridge

Place the middle of the band on the front of your hips and wrap the ends around your buttocks. Lie on your back with the bands crossed underneath your buttocks. Stabilize each end of the band with your hands on the floor. With your knees bent, lift your buttocks off the floor, stretching the band against the front of your hip. Keep one foot off the floor as you raise and lower your buttocks.

Training Tip

Keep your hips level at the top of the bridge; don’t let your hips or back sag.

Hip Extension (Donkey Kick)

Assume a quadruped position (on hands and knees) and rest on your elbows, keeping your back straight. Secure both ends of the band under your forearms and loop the middle of the band around one foot. Keep your one bent and extend your hip upward against the band. Slowly return.

Variation

Secure both ends of the band to a stationary object near the floor. Loop the middle of the band around one ankle. face the attachment and kick your leg backward, keeping your knee bent.

Training Tips

Avoid arching your back; keep it straight. Keep the abdominals tight.

Side Lying Leg Lift

Lie on your side with your legs extended and loop the band around both ankles. Lift the top leg upward, keeping the knee straight. Slowly return.

Variation

Loop the band around the knees instead of the ankles to reduce the intensity of the exercise.

Training Tips

Keep your back straight. Keep your abs tight.

Clam

Lie on your side with a band looped around your knees, and bend your knees approximately 30 degrees. Push the bottom knee into the mat while lifting the top knee against the band. Hold and slowly return.

Variation

Perform the exercise while lying on your back. loop the band around your knees and spread your knees against the band.

Training Tips

Be sure there is enough tension on the band to provide resistance throughout the exercise. Don’t rotate your trunk to complete the movement.

Reverse Clam

Lie on your sides with the band looped around your ankles and knees bent together. Keeping your knees together, rotate your hips inward while lifting your ankle upward against the band. Hold and slowly return.

Training Tips

Be sure there is enough tension on the band to provide resistance throughout the exercise. Don’t rotate your trunk to complete the movement.

Good Morning

Stand in the middle of the band with both feet. Grasp the ends of the band or tubing. Bend down to take up the slack. Keeping your elbows and back straight, slowly return to an upright position against the tension of the band while extending your hips.

Training Tips

Avoid rounding your back; keep it straight. be sure the movement occurs from the hips, not the back.

Closed Chain Hip Rotation

Wrap the middle of the band around your hips, and secure each end in your hands. Stand on the leg of the hip to be exercised and lift the opposite leg. On the non-exercising side, extend your arm forward, stretching the band; keep your other hand at your waist. Twist your hips over your weight bearing leg, pushing the hip of the opposite leg backward into the band. slowly return.

Training Tips

Keep your shoulders in the same position as you rotate your hips. Don’t extend your back or rotate your trunk to complete the movement. keep your elbow extended.

Lunge

Stand with one foot on the middle of the band or tubing. Place the other leg behind it with the bent knee. Grasp the ends of the band at chest height with both elbows bent. Keeping your trunk upright, bend your front knee and lower your body by flexing the hips and knees. Return to the upright position against the resistance of the band.

Variation

Perform the lunge exercise with the band held at shoulder height.

Training Tips

Avoid arching your back; keep it straight. Keep your abdominals tight. Keep your trunk upright at all times.

Lateral Lunge

Begin with the and looped round your lower legs, just above the ankles.  Slightly bend your hips and knees into an athletic position. Take a step to the side against the resistance of the band as you bend your knees. slowly return.

Variation

Change the angle of your side step, either slightly forward or backward of your opposite leg.

Training Tip

Keep your back straight; don’t bend or twist at your low back.

Squat

Stand on the middle of a long band with both feet. Bring the ends of the band around the outside of the feet. Grasp the ends of the band, keeping them at your hip. Lower your body into a squat, keeping your back straight. Slowly return.

Variation

Perform the squat while holding the ends of the bands at shoulder height.

Training Tips

Avoid arching your back; keep it straight. Keep your abdominals tight.

Single Leg Squat

Stand on one leg with the middle of the band secured under your foot. Grasp the ends of the band at your hip. Perform a one-leg squat, bending your knee 45 to 60 degrees. Slowly return. Use external support as needed.

Variation

Grasp the end of the band at shoulder height for more resistance.

Training Tips

Bend you knee straight ahead and align the kneecap with the second toe. Don’t let your knee rotate inward or outward. Keep the back and neck straight during the exercise.

Monster Walk

Loop the band around your thighs, above your knees. Stand with a slight bend in your hips and knees, assuming a ready position. take a step to one side with one leg against the resistance of the band. Continue moving in one direction taking multiple steps in a shuffling-type motion.

Variation

Step in multiple directions including sideways, diagonally, forward, and backward. Lower the position of the loop to around the ankles for more resistance.

Training Tips

Keep your back and neck straight throughout the exercise. Don’t rotate your trunk or hips to complete the exercise.

Putting It into Practice

Select three exercises from those above, being sure to balance between hip and thigh exercises. Perform three sets of 12 reps on each exercise. be sure to work both siders on unilateral exercises. Perform your leg workout two times per week, being sure to rest at least 48 hours between workouts.