As you go about your workout program, you may start to consider using resistance bands on a regular basis. Resistance bands can be a great alternative to dumbbells as they are easy to pack with you when you’re on the go and also maintain constant tension on the muscle at all times. This in turn can lead to superior results.
This said, while upper body resistance exercises are quite straightforward, you may not really understand how to use resistance bands for legs properly.
Let’s go over some of the key ways that you can make use of resistance bands in your workout program when training your lower body.
Resistance Band Squats
Just as you can perform squats with your body weight, with dumbbells, or with a barbell, you can also perform them with resistance bands as well. To do this, you’ll simply want to place the middle of your resistance band under both feet, standing on it so that your feet are about shoulder width apart. Once in this position, hold the resistance band with both hands at shoulder height level. At this point you want to feel good tension in the resistance band.
From here, bend the knees and lower yourself down into the squat position and then press back up to the full standing position while working against the tension in the band.
To make this exercise more challenging, either use a higher resistance band level or tighten the band even further so that you are feeling that maximum tension in the band at the top of the exercise.
Like all squats, be sure that you are also squatting all the way down into the full squat position to achieve maximum muscle activation.
Resistance Band Stationary Lunges
Next up you have resistance band stationary lunges. This is a great move to do when you’re short on space and need a way to work your glutes, hamstrings, and quads.
To perform this exercise, you’ll want to take a step forward and place the resistance band under the foot that’s leading the body.
Hold the handles of the resistance band at shoulder height level and then begin to bend the knee as you lunge down into position. Again, just like with the squats, you want there to be sufficient tension in the resistance band when you’re in the standing position that you have to now resist that tension as you rise up to the full standing position.
Once all reps are completed for one side, switch sides and repeat.
Resistance Calf Raises
When it comes to training your legs, you’ll want to ensure that you never neglect your calves. While the calves may be a small muscle group, they are an important one nevertheless.
Resistance band calf raises are the perfect choice. To do this exercise, you’ll want to simply place the resistance band under the feet and bring the handles up so they are once again resisting on your shoulders. The more tension you can get in the band at this point, the better.