Resistance bands are one of the newer pieces of equipment on the fitness scene, and they’re quickly becoming a favorite among exercisers of all levels. In this resistance band leg workout, you’ll work your quads, hamstrings, calves, and glutes with a series of challenging exercises.
What are resistance bands?
Resistance bands are rubber or metal bands that provide resistance when stretched or pulled. They come in many different sizes and can be used for a variety of exercises, from abdominal band squats to bicycle crunches. Resistance bands offer an easy way to add resistance to your workout, making them a popular choice for people who are new to fitness or those who want an intense workout but don’t have a lot of time.
How Resistance Band Workouts Work
Resistance band workouts offer a great way to get your heart rate up and target your entire body. Resistance band exercises are simple to do and can be completed quickly, so they are perfect for a quick workout when you don’t have much time. Here are eight resistance band workouts that will help you tone your whole body.
1. The classic Resistance Band Bench Press: Start by seated on the bench with your feet flat on the ground, hold one end of the band with each hand, and lift your chest off the bench while keeping your back flat. From here, press your chest up and overhead while keeping your arms stationary. Lower yourself back down to the starting position and repeat.
2. The Resistance Band Military Press: Start by seated on the bench with your feet flat on the ground, hold one end of the band with each hand, and press your palms into the bench top. From here, press your body up off of the bench and toward the ceiling while keeping your arms stationary. Reverse course and lower yourself back down to the starting position.
3. The Resistance Band Triceps Extension: Start by holding one end of the band in each hand, extending your arms out straight from your shoulders. From here, lift your arms up and away from your body, and then bring them back down to the starting position.
4. The Resistance Band Curl: Start by holding one end of the band in each hand, curling your hands toward your shoulders. From here, slowly lower your hands back down to the starting position.
5. The Resistance Band Calf Raise: Start by standing with one end of the band around your ankles, and then raise your heels as high as you can off the ground. Hold the position for two seconds, and then slowly lower your heels back down to the starting position.
6. The Resistance Band Glute Bridge: Start by lying on your back on the ground with both feet flat on the ground, holding one end of the band with each hand above your head. From here, lift your hips off of the ground and toward the ceiling while keeping your abdominal muscles tightly engaged. Reverse course and slowly return to the starting position.
Best Resistance Band Leg Workouts
Resistance band training is a great way to get your legs toned and sculpted. Here are some of the best resistance band leg workouts for women.
1. This Swiss ball Resistance band workout is a good way to target your thigh muscles. Start by lying on your back with your feet flat on the ground, then place the Swiss ball behind your lower back. Use both of your arms as levers to lift and lower the Swiss ball. Repeat six times.
2. The Diamond Complex Resistance Band Leg Workout: This workout is designed to target your quadriceps and hamstrings. Start by lying on your back on the ground with both feet flat on the ground and place one end of a resistance band around each ankle. Cross your arms over your chest, then lift each leg up so that both thighs are off the ground and hold for two seconds before lowering them back down to the starting position. Do three sets of 10 reps each for a total of 30 minutes of resistance band leg work.
3. The Pilates Resistance Band Leg Workout: This Pilates-inspired workout targets your quads, hamstrings, and glutes. Start by lying on your back with your feet flat on the ground, then place one end of the resistance band around each ankle. Cross your ankles and lift your hips off the ground, then lower them back to the starting position. Do three sets of 10 reps for a total of 30 minutes of resistance band leg work.
4. The Glute Bridge Resistance Band Workout: This Pilates-inspired workout targets your glutes and hamstrings. Lie on your stomach with both legs bent at the knee and place one end of the resistance band around each ankle. Cross your ankles and lift your hips off the ground, then lower them back to the starting position. Do three sets of 10 reps for a total of 30 minutes of resistance band leg work.
5. The Swiss Ball Hamstring Curl Resistance Band Workout: This Pilates-inspired workout targets your hamstrings and glutes. Lie on your back on the ground with both legs bent at the knee and place one end of a resistance band around each ankle. Cross your ankles and curl both legs up towards your butt, then lower them back to the starting position. Do three sets of 10 reps for a total of 30 minutes of resistance band leg work.
Conclusion
Resistance band workouts can be a great way to get your heart rate up and burn some calories. Not only are they effective, but they’re also relatively simple to do at home. If you’re new to resistance bands, start with one or two exercises that you can easily modify so that you’ll be able to increase the intensity as you become more experienced.