The loop band is one of the simplest and most inexpensive pieces of equipment you can add to your home gym. I love adding these bands into my workouts. You can take the intensity of weighted exercises up by using a band, or the band can be great resistance on its own if you don’t have access to dumbbells or a barbell for your workouts. They are also excellent for travelling if you are on the go all the time! Try this one today on its own or add it to the end of a heavy lower body lift for a burnout effect. Reps are listed below and you can complete 2-3 sets 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 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.
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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