Resistance bands either resemble large rubber bands or they have rubber tubes with handles on the ends. The type you use is really a matter of preference as both are effective at working your muscles. To zero in on your lower extremities, you will need to do exercises with your body in multiple positions.
Squat
The squat is a basic compound maneuver that works the glutes, quadriceps and hamstrings. A compound exercise works more than one muscle simultaneously. These are performed while standing on the band with your feet slightly wider than shoulder-width apart. Either grab the handles or wrap the ends of the band around your hands and move your palms right above your shoulders. Slowly lower yourself down by bending your knees and push your butt back as you do this. Once your thighs parallel the floor, stand back up and repeat. It is important to keep your core tight and back straight throughout.
Leg Press
The band leg press is performed from a seated position with your knees bent, and feet and hands flat on the floor. While sitting on the ends of the band, loop the center around the bottom of your right foot and point your toes up. Your heel should be close to your butt at this point. Steadily push your leg forward until it is straight and move it back in. After doing a set of reps, switch sides. When extending your leg, do not lock your knee. This exercise works the glutes and quadriceps.
Leg Extension
The leg extension isolates the quadriceps muscle on the front of the thigh. This is performed while sitting in a sturdy chair. After fastening one end of the band to a leg on the back of the chair, secure the other end to your lower right leg. The band should be attached to the right side of the chair. While sitting up, lift your foot, extend your leg out straight and slowly lower it back down. Repeat for a set of reps and switch sides.
Hip Abduction
Hip abduction works the outer hip and thigh area. It is performed from a standing position with the aid of a couch or sturdy table leg. After fastening one end of the band to your lower left leg, attach the other end to the table leg. Stand with your right shoulder facing the table and move your left leg in the air laterally to your left. Slowly lower it back down, repeat for a set of reps and switch sides.
Eversion and Inversion
Ankle eversion takes place when you rotate your foot outward. By doing an eversion exercise with the band, you will strengthen your ankles and help prevent injuries. Start out by anchoring one end of the band to a table or couch leg and the other end to your right foot. While standing with your left shoulder facing the couch, move your right leg slightly in front of your body. Keep your leg still as you rotate your foot laterally to your right as far as possible. Slowly move your foot back to the starting point, repeat for a set of reps and switch sides.
Ankle inversion is the exact opposite of eversion. To do this, simply turn your body the other direction, hook the band onto your foot and move it outward.
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