Your Resistance Bands Workout for Legs

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Description of the resistance bands workout for legs:

Resistance bands offer a wide range of exercises to work all the muscles of the body. Because of their practicality and very affordable price, they are a real success in the world of fitness.

Resistance bands allow reducing the articular constraints compared to dumbbells for example. In addition, they optimize many physical qualities of the body. The principle of resistance bands is to have a continuous tension with a variable resistance, which works in both directions of movement (no gravity problem).

Leg Workout with Resistance Bands - Haryzona

So I propose a resistance bands workout for legs. The resistance of the elastic band is to be chosen according to your performance. You can adapt the number of repetitions if necessary.

I advise you to do this resistance bands workout for legs every 3 days. This will promote muscle recovery and productivity for each workout.

Read this article to understand Why You Shouldn't Be Working Out Every Day.

Here's your resistance bands workout for legs:

  • Number of exercises per sets: 7
  • Number of sets to do: 3
  • Number of repetitions per exercise: 20
  • Rest between each set: 1 min
  • Rest until next exercise: 10 sec

 

1 - Resisted Lunge with resistance band

Lunges with elastic are an excellent poly-articular exercise to work the quadriceps and buttocks mainly. The asymmetrical nature of the exercise also allows work on balance, coordination, and sheathing.

 Resisted Lunge - Leg Exercise - HaryzonaResisted Lunge - Legs Exercise - HaryzonaResisted Lunge - Legs Workout - Haryzona

  • Step 1: Initial position: standing, pass the resistance band under one foot. Grasp the elastic with both hands and place them close to your shoulders, slightly further apart. Take a big step backward with your free foot. 
⚠️  Keep the trunk straight and looking forward throughout the movement.
  •  Step 2: Bend your knee forward until your thigh is horizontal. Inhale during this step and control the descent.
⚠️  Your advanced knee should not exceed the vertical of your tiptoe. If it does, move the other leg further back.
  • Step 3: Push on the heel of the forward leg to make the reverse movement. Exhale during this step.

 

2 - Standing leg curls with resistance band

The leg curls with the elastic band allow working the hamstrings mainly. The standing position requires stabilization, which places a secondary load on the hip and spine stabilizers as well as the abdominal muscles. 

 Standing Leg Curls - Leg Exercise - HaryzonaStanding Leg Curls - Legs Exercise - HaryzonaStanding Leg Curls - Legs Workout - Haryzona

  • Step 1: Initial position: standing, pass a resistance band under one foot. Hook the resistance band to the other foot at the heel. Bend the knee slightly and the elastic must be taut. You can hold on to support to keep your balance.

⚠️  Your thighs remain vertical, your trunk straight and looking forward throughout the movement.

  •  Step 2: Bend your knee more to bring your heel close to your buttocks.  Exhale during this step.

⚠️  The thigh remains fixed.

  • Step 3: Return to the initial position by controlling the reverse movement. Inhale during this step.

 

3 - Squat with resistance band

The squat with elastic allows working the quadriceps and buttocks mainly as well as the dorsal and abdominal isometry. As for the lifting of the earth with elastic, do not think you can load heavy. With elastic, this polyarticular exercise is ideal for women or for rehabilitation. 

 Squat - Leg Exercise - HaryzonaSquat - Legs Exercise - HaryzonaSquat - Legs Workout - Haryzona

  • Step 1: Initial position: standing, pass the resistance band under the feet (hip spacing see above). Grasp the resistance band with both hands and put them close to your shoulders, slightly wider apart.oot. 

⚠️  Keep your back straight and looking forward throughout the movement.

  •  Step 2: Bend your knees until your thighs are horizontal. Breathe in during this step.

⚠️  Your knees should not exceed the vertical of your toes.

  • Step 3: Make the reverse movement to return to the initial position. Exhale during this step.

 

4 - Leg Extension with resistance band

The extension of the hip in standing position with an elastic band allows the isolation of the buttocks, mainly the upper gluteus maximus and a little bit the hamstrings. 

 Leg Extension - Leg Exercise - HaryzonaLeg Extension - Legs Exercise - HaryzonaLeg Extension - Legs Workout - Haryzona

  • Step 1: Initial position: hang the elastic on a solid low support. Stand up, facing the elastic, put it around your ankle, and then move back to stretch it. The help of support in front of you is necessary to keep your balance.

⚠️  Keep the trunk straight and looking forward throughout the movement.

  •  Step 2: Perform a hip extension keeping your leg straight (unlocked knee). Exhale during this step.
  • Step 3: Return to the initial position by controlling the reverse movement. Inhale during this step.

  

5 - Standing adduction with resistance band

The standing adduction with the elastic band allows working the adductors of the thighs mainly. They require an interesting work of balance and stabilization of the whole body.

 Standing Adduction - Leg Exercise - HaryzonaStanding Adduction - Legs Exercise - HaryzonaStanding Adduction - Legs Workout - Haryzona

  • Step 1: Initial position: hook the elastic band to a solid lower part. Pass the resistance band around an ankle. Stretch the elastic so that the resistance is towards the outside of the leg. Spread the leg about 45° from the other leg.

⚠️  Keep the trunk straight and looking forward throughout the movement. It is advisable to have support in front of you to maintain balance.

  •  Step 2: Do adduction to bring your leg back to the other one. Exhale during this step.
  • Step 3: Return to the initial position by controlling the reverse movement. Inhale during this step.

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Have a look at this article that will help you have a flat stomach and strengthen your abs.

6 - Adduction with resistance band

The abductions with the elastic allow working the buttocks and abductors mainly. Working with an elastic band allows for progressive tension during movement and preserves the joint in the critical phase of certain movements while offering maximum resistance in the final phase, where the joint is in a comfortable position.

 Adduction - Leg Exercise - HaryzonaAdduction - Legs Exercise - HaryzonaAdduction - Legs Workout - Haryzona

  • Step 1: Initial position: sit down (on a chair, a bench, ...) by attaching an elastic band to your two legs, just below the knees. Your thighs are parallel and the resistance band must be taut.

⚠️  Keep your trunk straight and looking forward throughout the movement.

  •  Step 2: Spread both thighs outwards at the same time. Exhale during this step.
  • Step 3: Gently release the contraction to return to the initial position. Inhale during this step.

 

7 - Calf extension with resistance band

The calf extensions with elastic band allow stressing the calves mainly. For more resistance, you can practice the exercise unilaterally. One foot after the other.

Calf Extension - Leg Exercise - HaryzonaCalf Extension - Legs Exercise - HaryzonaCalf Extension - Legs Workout - Haryzona

  • Step 1: Initial position: place the elastic below your toes (hip spacing). Stand up, grasp the resistance band with both hands, and put them close to your shoulders.

⚠️  Keep the trunk straight and looking forward throughout the movement.

  •  Step 2: Do a full ankle extension without moving your hands. Exhale during this step.
  • Step 3: Return to the initial position by controlling the reverse movement. Inhale during this step.

 

Necessary equipment for this resistance bands workout for legs:

If you don't have the equipment to do this leg workout with resistance bands, I have what you need. 

Multiple blog posts recommend products for the simple reason of making money, without even having tested the product and its effectiveness.

If you usually read me, you know how I work: I NEVER RECOMMEND A PRODUCT WITHOUT HAVING TESTED IT.

The ones I will present to you in a few moments have real advantages for the realization of this resistance bands workout for legs

They are cheap and of good quality. Here they are:

 

Some exercises will require very strong elastic bands that are wide enough to perform the exercise correctly.
So you will need this:

This resistance band set will not only allow you to perform leg workouts. It will allow you to perform a multitude of exercises for the entire body.

I wrote a whole article about the resistance bands set. Here it is: What's the best home workout equipment in 2020?

Other exercises will require resistance bands like these:

Small and of good quality, they are transportable everywhere. You can use them to strengthen your arms, but especially your legs and butt. So you know how these Instagram fit girls manage to have such nice booty. It's because of these types of elastic bands.

I also wrote an article about these resistance bands. You can learn more about them by clicking on this link: Elastic bands: an indispensable tool for fitness and bodybuilding

The thickness of the bands varies according to the desired resistance. The ideal is to have several bands like this pack of 5 elastics, then you will be able to do all types of strength exercises. If 5 elastics seem too much, I advise you to buy the little pack!

Thank you for reading to me. If you liked this article, let me know in the comment section. Thanks.


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