While resistance bands cannot take the place of barbells and dumbbells, you can perform many exercises with them that simulate barbell training. And you can get a safe and effective workout in your home and train every major muscle group through numerous exercises. They require only bands and something to secure them to. Consult your physician before beginning any diet or exercise program.
Hamstring Curls
Hamstring curls work the muscles that flex the knee joint, or bring your calf up to your thigh. Tie the band to something that is not going to move at floor level and attach it firmly to your ankles. Lie face down on the floor and make sure there is no slack in the band. Without moving any other part of your body bend your knees and curl your ankles up to your thighs, then lower slowly under control.
Single Leg Curls
Single leg curls are best done seated for maximum control. While seated in a solid, inflexible chair, secure a band to a fixed object and tie the other end to one ankle. Hold the chair firmly and pull your hips down into the seat and have the leg with the band attached sticking straight out in front of you. Don't leave slack in the band. Grip the seat and keep your legs pressed firmly into the chair while flexing your knee and bringing your calf down until it is slightly past perpendicular to the ground. Then slowly return to your starting position. A full range of motion is required to get as much hamstring work as possible.
Good Mornings
You perform good mornings while standing on the band with one end over your neck and your feet inside the band. Keep your knees soft, or just slightly bent during this entire exercise. Bend forward at the hips while maintaining an arch in your back, and continue to lean until your torso is parallel to the ground. Stand back up without losing the arch in your back. This exercise works the muscles on the back of your thighs, but also will strengthen your lower back and hips.
Stiff-Legged Deadlifts
Stiff-legged deadlifts work muscles in a manner similar to good mornings, but also work your upper back. Stand on the middle of the band with one end in each hand, taking up all of the slack in the band. Keep the knees soft, and lean forward at the waist until your torso is parallel to the floor. Then stand up. Like the good morning, you should maintain an arched back throughout the lift.
References
- "The Journal of Orthopaedic and Sports Physical Therapy"; Influence of Joint Position on Electromyographic and Torque Generation During Maximal Voluntary Isometric Contractions of the Hamstrings and Gluteus Maximus Muscles; T. W. Worrell, et al., December 2001
- "Clinical Biomechanics"; Relationship Between Wire Emg Activity, Muscle Length, and Torque of the Hamstrings; O. Mohamed, et al., October 2002
- "Journal of Strength and Conditioning Research"; Exercises for the Torso Performed in a Standing Posture: Spine and Hip Motion and Motor Patterns and Spine Load; S. M. McGill, et al., March 2009
- "International Journal of Sports Physiology and Performance"; Hamstring Activation During Lower Body Resistance Training Exercises; W. P. Ebben, March 2009
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