Looking for a lower body workout you can do at home with only a few bands! Then I have your workout today! Complete 12-15 reps of each exercise for 3-4 set.
Banded Squat
Placing the band around your legs just above your knees start by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). Ensure that you keep your chest high as you drop down into position. At the bottom of the movement, drive through your feet evenly and stand back up to your start position.
Banded Pullthroughs
Anchoring the band securely on something that won’t move stand facing away with the band between your legs. Take the band in your hands and stand up tall with a slight bend in your knees. Drive your hips backwards allowing the band to travel between your thighs. Keep your spine neutral as you push your hips backwards and avoid rounding the spine or in the shoulders. At the end range of motion drive the hips forward to stand back up tall and return to the start position.
Banded Lateral Squat Steps
Placing the band around your legs just above your knees start by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Once you are in position, take a step sideways with one foot and allow the second foot to follow in a controlled manner (don’t let the band snap your legs together quickly). Once your feet are back together, step in the same manner in the opposite direction. Ensure that you keep your hips low throughout the entire movement.
Banded Romanian Deadlift
Standing on the band with your feet about hip width apart, stand tall with a slight bend in the knee. Drive your hips backwards keeping your leg straight. Keep your spine neutral as you push your hips backwards and avoid rounding the spine or in the shoulders. At the bottom of the movement squeeze the glutes and drive the hips forward to stand back up and return to the start position.
Banded Hip Thrust
Place just under your shoulder blades on a bench behind you and with the band around your thighs just about your knees. Place your feet in a position so that when your hips are fully extended your knees are over top of your hips. Beginning from the bottom of the movement your butt will be close to the floor. Squeeze through the glutes and extend through the hips to generate a table top position at the top of the movement. Keep your feet flat on the floor throughout the movement. At the top of the movement squeeze the glutes and then slowly lower your hips back to the start position in a controlled manner.
Banded Seated Abduction
Place the band around your thighs just above your knees. Position your feet firmly on the ground and take a seat on the bench. Press the knees outward against the band and then return them to the center with control. As you perform this movement you can lean forward slightly with your upper body or chest. Keep your feet in the same spot on the floor as you perform the movement (if you have gliders and want to place them under your feet so your feet move that’s even better).
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