Lower Body Resistance Band Exercises Video Series
Leg lifts help work the lower body by strengthening the legs and
The primary target for this exercise is the hip flexors as well as the
In addition, you will engage the adductors (the inner thighs)
strengthening these muscles as well.
You will feel other muscles being worked to a lessor degree such as the
glutes and quadriceps.
This particular workout can put stress on your lower back if not done
properly. Arching the back can cause some discomfort when doing this
You can use a small pillow to place under you to help keep the back
flat. Or put one hand underneath the arch of the back while holding
onto the bands with your other hand.
If lifting both legs at the same time is just too difficult, alter this
one by lifting one leg first for several repetitions and then switch
Exercise #4 - Standing Kickbacks
Be sure to keep the back as straight as possible while doing this
- Lie on the mat with your back to the floor and place the
bands around the arches of your feet.
- Hold the ends of the band in each hand.
- Put your heels together pointing your toes out (in a V
shape) and lift your legs straight up.
- Lift your head and shoulders off the ground while squeezing
your thighs together.
- Slowly lower your legs down as close to the floor without
touching. Be sure to keep the legs straight with knees slightly bent.
- Lift the legs up until the feet are pointed towards the
- Repeat this for 8 - 16 reps.
Tip: If this workout causes lower back pain, try bending the knees a
bit more or place a pillow underneath you just above the buttocks.
Watch the video below to ensure you are doing the this move
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seeing the full video (or it's not displaying at all), click
to view the resistance band leg lifts
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Lower Body Dumbbell Workout
If you want to try some lower body strengthening using dumbbell
weights, then be sure to see these exercise videos.