Leg Lifts

Lower Body Resistance Band Exercises Video Series

Leg lifts help work the lower body by strengthening the legs and abdominals.

The primary target for this exercise is the hip flexors as well as the abdominal muscles.

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 move.

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 sides.

Exercise #4 - Standing Kickbacks

Be sure to keep the back as straight as possible while doing this exercise. 
  1. Lie on the mat with your back to the floor and place the bands around the arches of your feet.
  2. Hold the ends of the band in each hand.
  3. Put your heels together pointing your toes out (in a V shape) and lift your legs straight up.
  4. Lift your head and shoulders off the ground while squeezing your thighs together.  
  5. Slowly lower your legs down as close to the floor without touching. Be sure to keep the legs straight with knees slightly bent.
  6. Lift the legs up until the feet are pointed towards the ceiling.
  7. 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 correctly. 

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the resistance band leg lifts on youtube.

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