Resistance bands come in the form of rubber tubing or wide, flat strips of rubber. Both styles of bands can be used to work your lower body. The main muscles in this region are the quadriceps, hamstrings, glutes, hip abductors, hip adductors and calves. The abductors are on the outer thighs and the adductors are on the inner thighs.
Squats
Squats work your quads, hamstrings and glutes altogether and they are commonly done in a gym with a barbell held across the shoulders. This same exercise can be done with a resistance band that has handles. Stand on the band with your feet slightly wider than shoulder-width apart and hold a handle in each hand with your palms right above your shoulders and facing forward. Keeping your back straight, lower yourself into a squat by bending your knees. Once your thighs parallel the floor, stand up and repeat 15 to 20 times. If you do not have bands with handles, wrap the ends of the band around your hands a few times to make it taut and perform the squat with your arms at your sides.
Hamstring Curls
The hamstrings "flex" your knee causing your lower leg to bend. A hamstring curl can be done from a face-down position to isolate this muscle. Attach the band to a table leg about four inches off the floor and lie on your stomach in front of the table with the other end of the band fastened to your left ankle. Keeping your upper thigh down on the floor, bend your knee and move your heel toward your butt. When doing this, feel the contraction in your hamstring. Slowly lower your leg, repeat for 15 to 20 reps and switch sides.
Kickback
Leg kickbacks work your glutes and hamstrings simultaneously and they are done from a standing position. Attach the band to your right ankle and about six inches up on a table leg. With your hands on a chair for balance, lift your right foot and move your leg behind your body. When doing this, squeeze your glute and hamstring muscle forcefully and return to the starting point. After doing 15 to 20 reps, switch legs.
Adduction
Adduction is a motion where your leg moves inward. To do an adduction exercise, you will need a resistance loop. Instead of having ends, the resistance loop is a continuous band of rubber. Strap the loop around your ankles, place one hand on a counter or wall for support and raise your right foot in front of you. In a steady motion, move your leg across the front of your body and feel the inside of your thigh working. Slowly return to the starting point and repeat. Perform 15 to 20 reps on each side.
Abductor
Hip abduction is a corrective exercise for knock knees and it is done the opposite way of adduction. Position the resistance loop around your ankles, place one hand on a wall and lift your left foot off the floor. Carefully move your leg laterally in the air and feel the outside of your hip and thigh working. Slowly lower your leg, repeat for 15 to 20 reps and switch sides.
Calf Raise
Calf raises work your calf muscles, which are found on the back of your lower legs. To do these, you will need bands with handles. Lie on your back with your legs lifted, feet threaded through the handles and the middle of the band wrapped around your upper back, just below your shoulder blades. With your hands on the band, push your toes straight up and hold for a second. Slowly bend your ankles back so your toes are pointing towards you, hold for a second again and repeat for 15 to 20 repetitions. When doing these, be very careful not to let the handles slip off your feet.
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