This week I shared 6 awesome resistance band exercises for the lower body. All of these exercises are very home-workout friendly, but they can also be done at the gym.
#1) Seated Band Resisted Single Leg Calf Raises
This exercise strengthens the calf muscle (especially the soleus), and muscles in the foot, and improves ankle mobility, particularly dorsiflexion. While I’m using a Base Bench you can use band resistance (anchor with weights), or you can rest a weighted object just above your knee. The band I’m using has a lot of tension, and this was very challenging. The band slipped so ideally it would be resting right above my knee.
Coaching Tips:
- Sit on a bench or chair, and elevate your forefoot on a sturdy object. I’m using a yoga block. Your knee should be bent to 90 degrees, and shin in a vertical position.
- Rest the band just above your knee. There should be resistance in the band for 100% of the exercise.
- Press up onto your tiptoes. Go to your full range. Pause for a count and contract your calf.
- Now lower your heel down to your full range and with control. To be clear, the range you use should not hurt.
- Do not allow your weight to fall to the inside or outside of your foot.
- For the duration of the exercise, keep your core muscles lightly braced (360 brace around your spine). In terms of breathing, do what works and feels best for you.
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#2) Band Resisted Split Squat/Sissy Squat Combo
This split squat variation is extremely quad dominant. Unlike regular split squats, you will be on the forefoot of your front foot, your heel will be elevated off the floor, and your knee will be well ahead of your toes. Avoid this position if it bothers your knee. Instead, do regular split squats.
Coaching Tips:
- Get into a split squat position. Your head, torso and hips should be in a stacked position.
- Adopt your preferred foot width and positioning. Unlike regular split squats, you will be on the forefoot of your front foot, your heel will be elevated off the floor, and your knee will be well ahead of your toes.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now perform a split squat and lower yourself down to the bottom position. In the bottom position, your knee should be well ahead of your toes.
- Exhale after you have pressed away from the floor and are approaching the top position.
- Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, remain on your forefoot, and do not allow your heel to touch the floor.
- Do not allow your knee to fall inside or outside of your foot.
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#3) Single Leg Band Resisted Isometric Deadlift + Band Resisted Multidirectional Taps
This exercise strengthens the posterior chain muscles, and the muscles in the lower leg and foot.
Coaching Tips:
- Loop a small resistance band around your ankles, and rest a long resistance band under the mid to back portion of your foot, and hold the band in both hands.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor.
- Hinge/push your hips backward. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Maintain this position for the duration of the exercise.
- Now perform taps in multiple directions with your leg. Aside from this moving leg, the rest of your body should remain in a relatively fixed position for the duration of the exercise.
- Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- On the planted side, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, keep your core braced (360 degree brace), and maintain regular breathing.
#4) Reverse Nordic Curls + Band Resistance
This exercise strengthens the quads, and improves lumbo-pelvic stability.
Coaching Tips:
- Place a resistance band over your upper traps and around your shins/ankles. Make sure the band is not sitting on your neck. There should be resistance in as close to 100% of the exercise as possible.
- Get into a tall kneeling stance. Adopt your preferred knee width. Your head, torso, hips, and knees should be in a stacked position. While I prefer to keep my feet plantarflexed, do what works and feels best for you.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- Now, while keeping your body in a straight line from your head to knees, take 3-5 seconds and use your quads to control the movement as you lower your body down to your full range. Use a range that allows you to maintain proper form.
- Once you’ve hit the bottom position, use your quads to bring your body back to the starting position.
- The more you lean back, the more challenging the movement will be. Conversely, the more upright your body remains, the easier the movement will be. Start out very conservatively.
- Do not allow your lower back to hyperextend, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or weight to shift from side to side.
- Maintain control at all times.
- In terms of breathing, do what works and feels best for you.
#5) Single Leg Foot Elevated Hip Lifts + Band Resisted Isometric Psoas March
This exercise, which combines single leg hip lifts and a band resisted isometric psoas march, strengthens the posterior chain muscles and psoas muscles, and improves lumbo-pelvic stability. To note, having the foot pressing forward against a couch (having no support underneath) versus having the heel pressing down on a surface and being supported slightly alters how the muscles are being targeted. I think you’ll notice a difference.
Coaching Tips:
- Place a resistance band around your midfeet.
- Bend your knee, and place the back of your foot against a couch or wall.
- On the other side, perform a psoas march and bring your knee in towards your body. For the duration of the exercise, use your psoas muscles and keep your leg in this position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now extend your hips by driving through the back portion of your foot and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your knee to shoulders.
- When you get to the top position, hold for a count or more and really squeeze your glutes.
- Return to the starting position in a controlled manner.
- Do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate.
#6) Band Resisted Negative 1.5 Rep Rear Foot Elevated Split Squats
This exercise, which uses a negative 1.5 rep tempo, strengthens the quads, glutes, and hamstrings.
Coaching Tips:
- Get into a rear foot elevated split squat position. Your head, torso and hips should be in a stacked position.
- Place a resistance band under your mid foot and on your upper traps.
- Adopt your preferred foot width and positioning. Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now perform a split squat and lower yourself down to the bottom position in 3-5 seconds. Once you hit the bottom position press about halfway up, return to the bottom position, and then return to the top position (all at normal speed). This is one rep.
- Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, remain on your forefoot, and do not allow your heel to touch the floor.
- Maintain control at all times.
- Do not allow your knee to fall inside or outside of your foot.
- In terms of breathing, do what works and feels best for you.
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