Strong legs may be obtained from doing exercises with only the weight of your body, but adding stretch bands gives your legs more resistance to work against for greater improvements in muscular endurance and size. Stretch bands are inexpensive, and a complete set of three or more bands may be stored in a drawer, whereas a complete set of dumbbells or a home gym will cost possibly hundreds of dollars and take up more space.
Lying Hip Abduction
The lying hip abduction exercise targets the muscles of your outer thighs and glutes. Together, these muscles are called the abductors, which is why the exercise is called hip abduction. You begin lying on your back with a band wrapped around your ankles and your legs touching. The legs are straight and held about 45 degrees from the floor. The band is tense around your legs when they are together. Adjust the tension by wrapping the band around your ankles a couple of times to shorten the distance of the band and creating more tension between the legs. Prop yourself onto your forearms and place your palms onto your lower back. This is your starting position. Next, open your legs against the resistance of the band. The legs stay straight, but do not lock your knees. Bring your legs back together to complete one repetition.
Resistance Band Lunges
Resistance band lunges work all of your leg muscles, including the inner and outer thighs, to keep your balance in a lunge position. The stretch band, also called a resistance or exercise band, is positioned under the arch of your front leg. Start with your right foot forward and stepping on the band. The arms are bent at 90-degree angles at your sides. Hold the ends of the bands with the palms facing inward. Step your left foot back about 2 to 3 feet, depending on what is comfortable for the length of your legs. The back heel is lifted off the floor for lunges, but the front foot remains flat to hold the band. Bend both knees and lower your left knee to about 2 inches from the floor, but keep your back straight. Finish by standing back up. Switch the position of the legs and band to work the opposite side.
Resistance Band Squats
The squat exercise works the quads and glutes, though the other muscles of your legs are worked as stabilizers. Your legs have to lift your body weight against the resistance of gravity, so the stretch band increases the resistance and makes the squat a more challenging exercise. Start with the band trapped under your feet by stepping onto the band with the feet shoulder-width apart. The ends of the band are held one in each hand. Bend your elbows and hold your arms in front of your chest with your elbows out and parallel to the floor. Then, move your hips backward and bend your knees. Do a full squat by lowering your body until your hips are as low as your knees. Next, stand back up tall to complete a squat.
Member Comments