Grab yourself a set of loop bands and give this lower body workout a go! The reps are listed beside each exercise. Complete all exercises in a row before going back to the top circuit style. You can do 3-4 sets of the circuit.
Lateral Banded Squat Walk (12 Reps, each direction)
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.
Lateral Banded W Walk (12 reps, each direction)
Placing the band around your legs just above your knees and take a hip width stance with a slight bend at the knees. Start by stepping forward and off to the side with one foot and follow with the opposite foot. Then step backwards on an angle with the lead foot and follow with the opposite foot. The stepping pattern will resemble the letter “W”. At the end of the movement repeat the movement in the opposite direction switching the lead leg.
Banded Glute Bridge (12 Reps)
Begin by laying on your back on the floor with a loop band positioned around your thighs above your knees. Begin the movement by lifting your hips towards the sky keeping your core active and driving through evenly through your feet. You will also want to push your knees out against the band as you lift. Your core and glutes should be active through the movement and you should feel a glute squeeze at the top of the movement. Ensure that you fully extend through the hips, but avoid arching in the low back when you do this. At the end range of motion return in a controlled manner to the floor.
Banded Glute Kickback (10 reps, each side)
Place a band around your ankles and stand up tall with a slight lean forward. Typically you will want to support yourself by holding onto a rack or a wall. Keeping your leg straight, lift one leg backwards behind you squeezing in the glute as you do so. Your hips should stay steady throughout the movement and your spine should stay neutral. Return your leg to the start position in a controlled manner and avoid letting the resistance in the band snap your leg back.
Banded Standing Fire Hydrants (10 reps, each side)
Place a band around your thighs just above your knees and lean forward slightly holding onto a rack or a wall. Bend one knee so that you are balanced on one foot. Keeping your core tight, lift the bent leg out to the side while keeping your hips square. Resist the band so that it doesn’t pull your legs back together quickly and bring them back together in a controlled manner. Maintain a tight core and square hips throughout the entire movement. Complete all reps and then repeat on the opposite side.
If you are looking for video demos of these exercises check out this workout (and others) on my Instagram page.
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