'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAUACgMBIgACEQEDEQH/xABfAAEBAAAAAAAAAAAAAAAAAAAABxAAAgEFAQADAAAAAAAAAAAAAQIEAAMFBhESBxMiAQEBAAAAAAAAAAAAAAAAAAAFBhEAAgIDAQEAAAAAAAAAAAAAAQIDBAAFERIh/9oADAMBAAIRAxEAPwCx6DtbZDW83tWUtSJeSxWNL2nWT9Q4VZfHAp4PzVwgfJWReDFa9BivcaxbLsPSgsVHSB08pSoy3sLdDXxGs4jLTuG4q/eKMSSGNyfS94q5/9k='%3E%3C/image%3E%3C/svg%3E)
Resistance bands are a popular workout accessory, especially after the COVD-19 pandemic, when people were confined to their homes to work out and had to turn to portable accessories.
Resistance band exercises can be used to work on any part of your body. The legs are especially easy to train when using a band. The legs are the largest muscle group in the body, so using any resistance on them can help strengthen and shape them. If you’re confused about how to go about it, we’re here to guide you:
Best resistance band exercises for legs
Here are six of the best resistance band exercises you can perform to strengthen your legs. These exercises are fairly simple and effective. They target and strengthen multiple small muscles in the leg. So, let's get started:
#1 Banded Step-out Squat
The banded step-out squat is one of the best resistance band exercises that helps strengthen the quadriceps, glutes, and hip abductor muscles.
How to do the banded step-out squat:
- Loop the band around your knees or calves.
- Stand straight with your feet close together. Take a step out to your right with your right leg, and get into a squat, lowering your hips to the ground.
- Straighten yourself up, and bring your right leg back to its starting position.
- Perform 12 to 15 reps on both sides.
#2 Side Lying Clamshell
Side lying clamshell is also one of the most effective resistance band exercises that improves the functioning of the glutes and also balances the muscles between the outer and inner thighs.
How to do the side lying clamshell:
- Lay on your left side on the floor.
- Wrap the band around your knees, and bend your legs, placing your knees in front of you and feet stacked one over the other a little below your glutes.
- Raise your right knee up, and point it to the ceiling, making a hinging movement with your feet. Bring it back towards the floor slowly.
- Perform 12 to 15 reps on both sides.
#3 Lateral Walk
The lateral walk is one of the most beneficial resistance band exercises that helps strengthen the hips and glutes and reduces back and hip pain. Plus, it protects the knee from valgus and boosts athletic performance.
How to do the lateral walk:
- Loop the band around your knees or calves.
- Stand straight with your feet close together. Take a step out to your right with your right leg, placing your foot flat on the floor and shifting your weight onto your right leg.
- Bring your left leg in close to the right one before repeating the move.
- Perform 12 to 15 reps on both sides.
#4 Banded Glute Bridge
One of the best resistance band exercises for the glutes, the banded glute bridge tones the gluteal muscles and hamstrings, and also improves the functioning of the core muscles.
How to do the banded glute bridge:
- Loop the band around your knees.
- Lay on the floor on your back, and keep your arms by your sides. Place your feet in front of your fingertips.
- Raise your hips up, and bring them in line with your shoulders and knees. Squeeze your glutes in this position.
- Perform 12 to 15 reps.
#5 Seated Hip Abduction
The seated hip abduction is among the most productive resistance band exercises that strengthen the knees and reduce knee pain.
How to do the seated hip abduction:
- Loop the band around your knees.
- Seat yourself on the edge of a chair. Keep your legs in front of you, with your knees bent at 90 degrees.
- Open your knees out wide to the sides. • Bring them back in next to each other.
- Perform 12 to 15 reps.
#6 Banded Fire Hydrant
The banded fire hydrant is another one of the most effective resistance band exercises that strengthens the gluteus maximus and tones the core muscles as well.
How to do the banded fire hydrant:
- Loop the band around your knees. Get on the floor on your hands and knees.
- Raise your right leg up to the side, maintaining the bend in your knee.
- Bring your knee back down next to your other knee.
- Perform 12 to 15 reps on both sides.
Takeaway
A resistance band is small accessory for big gains. If you haven’t tried using this band yet, you should do so soon. Get yourself one, and try out the aforementioned resistance band exercises. Watch how they transform your legs and help strengthen them too. Practice regularly and stay safe.
