With the lower body resistance training instructions below, you will strengthen the hips, butt, thighs, hamstrings and more. Using resistance bands is a great way to strengthen the muscles and get a lean and toned body.
This type of equipment is inexpensive and can be taken with you where ever you go. Each exercise has step by step instructions along with an illustration to ensure you are doing each one correctly to get the most from your workout.
To view the instructions for these workouts, use the links below or simply scroll down the page. If you are looking for more strengthening exercises using resistance bands, check out the upper body resistance training page..
While resistance bands are not the only type of equipment you can use to do your strengthening exercises, there are certain advantages to using them.
Bands are one of the most cost effective ways to do your strength training. You can find these in many department and sports stores. You can even get these as a free gift with many different fitness DVDs.
You can easily adjust the resistance for different exercises when using the bands. You can either change bands with less or more resistance or hold the bands to adjust the resistance. This allows you to increase or decrease as you need to build your strength and tone your body. You can even double up on bands when needed to work the larger muscle groups.
The bands take up a lot less room than other types of equipment. You can easily store these in a dresser drawer, tuck them under the bed or
even hang them in the closet.
This makes them readily available for your lower body resistance training exercises. Try doing that with a home gym or even dumbbell weights.
Of course there are also some disadvantages. One of the disadvantages is that you may out grow this type of equipment. As you build lean muscle mass, the resistance provided by the bands may not be sufficient to challenge you during your workout. When this happens, you may need to move to dumbbell weights or weight lifting equipment.
There are several different muscles that will be engaged while doing this exercise. The primary target for this are the quadriceps. The quads are the upper leg muscles known as the thighs. While this is the primary target, you will also feel other areas being strengthened. The other muscles include the gluteus maximus, hamstrings, calves and lower back.
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.
If you feel strain in your back, try doing this with a chair. Use the chair as a guide for how far to squat back. Just set your rearend slightly on the seat of the chair.
Resistance band lunges are a great exercise to strengthen the lower body. This one move strengthens many different muscles. These include the quadriceps, hamstrings, glutes and even the abdominals. The primary muscles targeted with this move are are the hip extensors and knee extensors.
The primary target with this workout are the hip extensors and knee extensors. While the abs are not the primary target, these will also be strengthened while doing this workout.
Tip: Make sure your front knee is not over your toes while doing this lower body resistance training exercise.
The glute kickbacks, as the name implies, will primarily target the glute muscles. The gluteal muscles are a group of four different muscles. The gluteus maximus, medius and minimus make up the buttocks. The tensor fasciae muscle is the fourth of the muscles and is the smallest.
While this particular lower body strength exercise will target the butt, other muscles are engaged as well. The hamstrings, which are located at the back of the upper leg, are also targeted during this move.
Use an exercise mat so that your knees and elbows don't get sore.
For this lower body resistance training exercise you will need the loop band. This type of band has a flat surface. As the name suggests, it makes a continuous loop. These bands are great for strengthening the lower body, including the legs, hips, and buttocks.
If you don't have a loop band, you can tie a regular restistance band together making a loop.
Tip: If you don't have much room, simply step with the right foot and left foot. Then step with the left foot and then right foot. This way you are not moving too far across the room.
For this lower body resistance training exercise you will need a chair. You will also be using a loop band for this move. Even though you are seated, it still gives you a great workout for the hips, thighs and glutes.
You can use an exercise bench to sit on instead of the chair if you prefer. If you don't have a loop band, just tie your resistance band together to make a loop.
Try to keep your back straight, sitting up tall while you do this exercise. Be sure to keep your feet on the floor.
With this lower body resistance training exercise you will be working the Glutes as the name suggests. You will also be engaging the hip abductors, hamstrings, back muscles and your core muscles.
Use an exercise mat for this strengthening exercise. You also want to use a regular resistance band for this move and not the loop band. Use a band with more resistance for a bigger challenge.
Start out with a low resistance band when first learning this exercise. Practice the technique and movements before switching to a stronger resistance band that offers more tension and resistance.
Many of these same lower body resistance band training exercises can also be done with dumbbell exercises.
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Body Weight Exercises
Use your own body weight to strengthen your muscles. No need for bands, dumbbell weights or costly exercise equipment.
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