Grab yourself a loop band and give this lower body band workout a try. This can be a great workout to take on the road if you are travelling or that you can do from home. You don’t need much equipment or space and if you don’t have a band you can still complete this workout bodyweight without a band. Reps are listed below and you can complete 3-4 sets of each exercise in a circuit format.
Banded Squat (12 Reps)
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 Lateral Squat Steps (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.
Banded Hip Thrust (12 Reps)
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 Glute Kickbacks (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.
Jump over to Instagram if you are looking for video demos for these exercises and don’t forget to follow @ashleepedlowcoaching for weekly workouts and health and wellness tips.
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