While completing regular leg exercises certainly has its benefits, accentuating these exercises with a resistance band provides even more strength and tone. Band exercises are a great addition to any strength training routine, whether you’re training for a marathon or just hoping to gain muscle tone.
This resistance band leg workout is a combination of seven exercises that are meant to strengthen your legs, glutes and hips. The loop band adds extra resistance to the movement, forcing your muscles to work harder with each repetition.
Resistance band exercises are a simple way to quickly gain lower body strength.
These resistance bands are easy to use and make the perfect addition to any bodyweight workout. Simply loop the band around your ankles, calves or thighs to create extra resistance with any strength training exercise.
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These 7 resistance band exercises are perfect for runners and nearly any athlete. Incorporate this resistance band leg workout into your weekly training plan, or simply add these exercises to your post-run routine to stay healthy, strong and injury free.
Strengthen your glutes, legs, ankles and hips in no time at all with these beneficial band exercises.
The Ultimate Resistance Band Workout for Leg and Glute Strength
Curtsy Squats x 30
This simple variation on a regular squat provides the perfect opportunity to add a resistance band. Begin with feet about hip width distance apart, and loop the band around your thighs. Step back with one foot as if you were about to curtsy.
Stepping back, cross one leg behind you to the opposite side, and lower into a squat position. Continue to squat until you feel the resistance band tight against your thighs. Return your back foot to its original position and repeat on the opposite leg.
Plank with Leg Raises x 20
This exercise can be done with the resistance band looped around either your shins or thighs. Loop the band around your shins for a great thigh workout, or loop the band around your thighs to work your glutes.
Begin in plank position, with your back flat and hips in line with your shoulders. Lift one leg off the floor to about a 45 degree angle, keeping your leg straight. Lower your foot back to the floor and repeat on the opposite leg.
Standing Hip Extensions x 30
Begin standing straight, with your feet about hip width distance apart. Loop the band around your calves, and lift one foot to extend your leg directly behind you. Keep your leg straight, and continue to extend until you feel resistance from the band. Bring your foot back to its original position and repeat on the opposite leg.
Standing Leg Abductions x 30
Begin again in a standing position, with the band looped around your calves. This time, lift one foot and extend your leg out to the side, keeping it straight the entire time. Continue to extend your leg until you feel resistance from the band. Bring your foot back to its original position and repeat on the opposite leg.
Walking High Knees x 30
Once again, this exercise begins in a standing position with your feet about hip width distance apart. This time, loop the band around your thighs. Raise one knee up, bending your leg as if you were about to take a step forward. Lift your knee until your thigh becomes parallel to the floor, and then step forward with this leg, planting your foot on the floor.
Lift your back foot from the floor as if you were taking another step and bring your knee up high in front of you again. Continue with this walking movement, alternating legs.
Leg Curls x 40
Begin by lying face down on the floor, with the resistance band looped around your calves and your legs extended straight out. Lift one foot from the floor, bending at the knee to bring the foot towards your glutes. Continue to bring your foot in closer until you feel resistance from the band. Lower your foot back down to the floor and repeat on the opposite side.
Leg Raises x 40
For this exercise, begin by lying on your back with the resistance band looped around your calves. Lift one leg from the floor, keeping the leg straight at all times. Continue to raise your leg until you feel resistance from the band. Lower your leg to the floor and repeat on the opposite side.
The resistance band really takes these simple bodyweight strength training exercises and increases their effectiveness. Adding a resistance band to any bodyweight exercise will help you gain strength much quicker.
Completing leg and glute exercises on a regular basis is an excellent way for runners and other athletes to remain injury free and improve their strength. Building a strong foundation helps you to improve in your sport more quickly and healthily. Add these simple band exercises to your training plan for the ultimate leg workout!