By Mussayab Ehtesham, Dmoose Fitness
Some people shy away from resistance band workouts because they think they’re not as effective as free weights or machines. But resistance bands can actually provide a great workout, especially for those who are just starting out with strength training.
If you’re looking for a workout that’s low-impact, versatile, and budget-friendly, resistance bands are a great option. Give them a try and see how they can help you reach your fitness goals.
Resistance Band Exercises for Lower body Workout
1. Squats
Start with your feet shoulder-width apart, holding the resistance band in both hands. Keeping your chest up and your core engaged, lower into a squat until your thighs are parallel to the ground. Pause for a moment, then press through your heels to stand back up. That’s one rep!
Muscles worked: quads, glutes, hamstrings
Instructions and Precautions: Be sure to keep your knees aligned with your toes throughout the movement, and don’t let them cave inwards. Also, make sure not to let your hips dip too low – aim for parallel thighs at the bottom of the squat. If you have any knee or hip pain, modify the movement by squatting down to a chair instead of all the way to the ground.
2. Hamstring Curls
Start lying on your back with your feet flat on the ground and the resistance band looped around your ankles. Keeping your hips and core engaged, raise your legs up towards your butt, then curl them back down to the starting position. That’s one rep!
Muscles worked: hamstrings
Instructions and Precautions: Be sure to keep your core engaged throughout the movement to protect your lower back, and don’t let your hips lift off the ground as you curl your legs up. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.
3. Glute Bridges
Start lying on your back with your feet flat on the ground and the resistance band looped around your ankles. Keeping your feet hip-width apart, raise your hips up towards the ceiling, then lower them back down to the starting position. That’s one rep!
Muscles worked: glutes, hamstrings
Instructions and Precautions: As you bridge up, be sure to drive through your heels – not your toes – and squeeze your glutes at the top of the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.
4. Fire Hydrants
Start on all fours with the resistance band looped around your ankles. Keeping your core engaged, lift your right leg up to the side so that your thigh is parallel to the ground, then lower it back down to the starting position. That’s one rep!
Muscles worked: glutes
Instructions and Precautions: As you lift your leg up, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.
5. Lateral Leg Raises
Start standing with the resistance band looped around both ankles, feet hip-width apart. Keeping your core engaged, raise your right leg out to the side, then lower it back down to the starting position. That’s one rep!
Muscles worked: abductors
Instructions and Precautions: As you raise your leg up, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.
6. Clam Shells
Start lying on your right side with the resistance band looped around both ankles and your head propped up on your right hand. Keeping your feet together, raise your left leg up towards the ceiling, then lower it back down to the starting position. That’s one rep!
Muscles worked: glutes
Instructions and Precautions: As you raise your leg up, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.
7. Donkey kicks
Start on all fours with the resistance band looped around both ankles. Keeping your core engaged, kick your right leg straight back behind you, then lower it back down to the starting position. That’s one rep!
Muscles worked: glutes
Instructions and Precautions: As you kick your leg back, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.
8. Standing hip abduction
Start standing with the resistance band looped around both ankles, feet hip-width apart. Keeping your core engaged, raise your right leg out to the side, then lower it back down to the starting position. That’s one rep!
Muscles worked: abductors
Instructions and Precautions: As you raise your leg up, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.
9. Lateral shuffle
Start standing with the resistance band looped around both ankles, feet hip-width apart. Keeping your core engaged, take a large step to the right with your right foot, then quickly follow it with your left foot. Continue shuffling to the right for the desired number of reps, then repeat going to the left.
Muscles worked: abductors, adductors
Instructions and Precautions: As you shuffle, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.
10. Standing calf raise.
Start standing with the resistance band looped around both ankles, feet hip-width apart. Keeping your core engaged, raise your heels so you’re standing on your toes, then lower them back down to the starting position. That’s one rep!
Muscles worked: calves
Instructions and Precautions: As you raise your heels, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.
Resistance bands are a great way to add resistance to your workouts without having to use weights. Use these 10 exercises to target different muscle groups. Remember to focus on using your muscles, not momentum, to generate the movement.