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Resistance
Band Exercise Video
Lower
Body Reistance Training
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Lower
Body Reistance Training
Here you will find several
resistance band exercise video
demonstrations and instructions for your lower body resistance
training.
These resistance band exercises work your glutes,
thighs, calves and hips for a trim and tone lower body.
You should have a couple of resistance bands with varying strengths so
that you can use a higher resistance band when needed.
Lower Body Resistance Band Exercise
Videos
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Resistance Band Exercise
Video # 1 - Squats
This lower body resistance training really works your glutes,
or the butt muscle.
As you do this exercise be sure to sit back on your heels,
like sitting down in a chair, to minimize strain on your back.
How
to do the Squats
- Place the resistance band under the arches of
both feet and stand with legs about shoulder width apart.
- Grab both ends of the resistance band, one end
in each hand.
- Bring both arms up with elbows bent to your
shoulders with the resistance band slightly behind you.
- Keeping your hands by your shoulders, slowly
bend your body as if sitting in a chair putting your weight on your
heels until thighs are about parrallel with the floor. Keep
your back straight careful not to arch your back.
- Return to starting position and repeat for 8 to
16 reps.
The video below demonstrates the squat and adds an overhead shoulder
press, combining two resistance band exercises into one.
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to list
Resistance Band Exercise Video #2 -
Lunges
This exercise is also great for strengthening and toning your glutes as
well as your thighs working two of your larger lower body muscles.
How
to do the Lunge
- Place the resistance band under your right foot
and place your left foot behind you.
- Grab the resistance band at each end and bring
your hands up to your shoulders with the band slightly behind you.
- Keeping your right foot and heel on the ground,
bend both knees as if getting ready to kneel down on one leg.
- Bend down until your right thigh is even to the
floor.
- Slowly return to starting position squeezing
your glutes as you come back to start position.
- Repeat this for 8 to 16 repetitions and then
repeat on the other side.
This exercise video adds an additional step to really work your glutes
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to list
Lower Body
Resistance Band Exercise #3 - Side Steps
The primary muscle trained in this exercise is your outer thighs.
The inner thighs will get some workout with this but the main
focus is on the outer thighs.
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How
to do the Side Steps
- Place the resistance band under both feet
and
stand with legs hip width apart.
- Grab both ends of the band and bring your
arms
to either your hips or shoulders.
- Starting with your right leg, take a step
to
the right and then bring your left foot to your right foot.
- Now step to the left and bring your right
foot
to your left foot.
- Repeat for 8 to 16 repetitions.
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Note:
You can take several steps to one side before stepping
to the other side or you can alternate sides with each step.
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to list
Resistance Band
Exercise Video #4 - Kick Back
| I call
this exercise my butt blaster. It really works your
glute muscles and also your hip muscles. When doing this
exercise pull your belly button in to also engage your core and
abdominal muscles. |
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How
to do the Kick Back
- Get down on the floor on your hands and knees
in a pony ride position.
- Wrap the resistance band around your right foot
and grab both ends of the resistance band with your right hand.
- Raise your right leg bending the knee and kick
your leg back and up slightly until knee is straight.
- At the top of this move, tighten your glute
muscles.
- Now slowly return to starting position.
- Repeat for 8 to 16 reps and repeat on the other
side.
This video demonstrates this exercise using an exercise bench.
However you don't need a bench you can just perform the
exercise on the floor.
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to list
Resistance Band
Exercise Video #5 - Standing Calf Raise
The primary muscle for this exercise, as the name suggests, is the calf
muscles.
How
to do the Standing Calf Raise
- Place the resistance band under both feet with
legs shoulder width apart.
- Gripping the band on each end with both hands,
place arms next to your side.
- Now slowly lift up on your toes and engage your
calf muscles.
- Slowly return to starting position and repeat
for 8 to 16 reps.
Click on the video below to see a demonstration of this exercise using
the resistance band.
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to list
Resistance Band
Exercise Video #6 - Outer Thigh Hip Abduction
You can do this resistance band exercise by placing the band around a
sturdy pole or by holding it in your hands to provide the resistance.
How
to do the Outer Thigh Hip Abduction
- Place the resistance band around a sturdy pole
or hold both ends of the resistance band in your right hand.
- Place the band under your left foot.
- If you are holding the band versus using a
pole, extend your forearm out to your side keeping your elbow close to
your body.
- Slowly lift your left leg out to the side.
- Slowly return to starting position and repeat 8
to 16 times and repeat on the other side.
This video demonstrates this exercise using a resistance band wrapped
around a pole with the band clasped around the ankle. You do
not have to use a pole or a clasp if you position the band correctly
you will get the resistance you need.
Back
to list
Resistance Band
Exercise Video #7 - Inner Thigh Hip Abduction
You can do this resistance band exercise by placing the band around
a sturdy pole or by holding it in your hands to provide the resistance.
How
to do the Outer Thigh Hip Abduction
- Place the resistance band around a sturdy pole
or hold both ends of the resistance band in your right hand.
- Place the band under your right foot.
- If you are holding the band versus using a
pole, extend your forearm out to your side keeping your elbow close to
your body.
- Slowly lift your right leg and cross your leg
over to the left side.
- Slowly return to starting position and repeat 8
to 16 times and repeat on the other side.
Click on the video for a demonstration. This exercise is
performed using a pole. If you do not have a sturdy pole or
something to wrap the band around, simply hold the band in your hand as
explained in the instructions.
Back
to list
Be sure to check out the resistance
band exercise video demonstrations for the upper body.
Back to Strength
Training
Related
Articles
Dumbbell
Exercises for the Lower Body
If you want to try something new for your lower body resistance
training, try using dumbbell weights.
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