Need to add a little extra to your work out routine? Grab a resistance band for your next leg workout and feel the burn!
I did a crossfit class recently where one of the exercises required a band to be around the ankles as we walked side to side in a low squat position. It was the only move I hadn’t done before and my booty was on fire the next day! I went out and bought a resistance band immediately to add to my equipment. I’ve researched some exercises that incorporate the band and came up with this lower body toning routine.
This circuit is made up of 4 standing exercises and 3 floor exercises. I suggest repeating it multiple times to get a proper workout.
– standing kickback x 10 each leg
Stand with feet together and the resistance band around your ankles. Raise one leg slightly off the ground behind you and then bring it back to meet your other leg. Do 10 repetitions and then repeat with the other leg.
– standing side leg lift x 10 each leg
Stand with feet together and the resistance band around your ankles. Raise one leg slightly off the ground out to the side and then bring it back to meet your other leg. Do 10 repetitions and then repeat with the other leg.
– forward walk x 10 front/back
Stand with feet hips width distance apart and the resistance band around your ankles. Sink down into a half squat position and walk forward a few steps, then backwards to where you started. Repeat 10 times.
– side walk x 10 right/left
Stand with feet hips width distance apart and the resistance band around your ankles. Sink down into a half squat position and shuffle to one side a few steps, then back the opposite side to where you started. Repeat 10 times.
– fire hydrant x 10 each side
Get down on all fours with the resistance band around your ankles. Lift one leg (with knee remaining bent) up and out to the side in fire hydrant position, then bring back to the ground. Repeat with the other leg.
– lying leg raise x 10 each leg
Lay on your side with legs outstretched and the band around your ankles. Prop yourself up slightly with your elbow for support. Raise the top leg up slightly, then bring back to meet your other leg. Once you have done 10 repetitions turn over and repeat not the other side with your opposite leg on top.
– clamshell x 10 each leg
Lie on your side with your legs in butterfly position. The band should be around your thighs. You can lay your upper body flat on the ground or prop yourself up by your elbow for this. Your bottom leg will remain on the ground while you open and close your top leg. Turn to the other side and repeat with the opposite leg on top.
I personally bought a set of bands that included three different levels and I recommend this just so you can start basic and move your way up.
Disclaimer: I am not a physical trainer, I am simply sharing workouts that I choose to do for myself. These exercises may not be suitable for everyone and should be attempted with caution. You are participating in these exercises at your own risk. By engaging in these activities you are the judge of your own fitness level and capabilities and assume any risks of personal injury.