Here are 5 AWESOME resistance band strengthening exercises for the legs and glutes. These exercises are challenging and will deliver top results no matter where you are!
#1) Band Resisted Modified Skater Squats
This exercise strengthens the glutes, quadriceps, hamstrings, and the muscles in the foot and lower leg.
Coaching Tips:
- Loop a band under the mid/back portion of your foot and rest the band over your upper traps (not on your neck). There should be resistance in the band for 100% of the exercise.
- Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked position.
- As for the non-working leg, keep it bent and close to the midline of your body. Contract/flex your glutes and hamstrings on this side. Aim to keep your heel close to your glutes for the duration of the exercise.
- On the planted side, form a tripod base by placing your weight on the back portion of your foot and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Lightly rest one or both hands (if you are inside a doorway or rack) against a stable surface. Use as little support from your upper body as possible.
- 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).
- Perform a single leg squat.
- Once you hit your end range (a range where you are able to maintain proper form), press your body away from the floor and back to the top/starting position.
- When you are performing the squats pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hip to drop on one side.
- In terms of breathing, do what works and feels best for you.
Do 2-5 sets of 6-15 reps per side.
#2) Band Resisted Feet Elevated Leg Extensions
This exercise strengthens the quadriceps, improves shoulder and scapular stability, and lumbo-pelvic stability (think core).
Coaching Tips:
- Hold a resistance band in your hands, and loop the band behind your knees. There should be resistance in the band for 100% of the exercise.
- Elevate your forefeet on a bench, couch, or other stable surface.
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Start so your thighs are relatively vertical, knees are bent, and are several inches above the floor.
- Your hands should be roughly below your shoulders, or slightly ahead. Figure out 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), and flex/squeeze your glutes.
- Now use your quadriceps and extend your knees.
- Pause for a count when your knees are fully extended and really contract your quadriceps. Do not let your knees hyperextend, and make sure the movement is smooth and controlled.
- Return to the starting position with complete control. Stop when your knees are just above the floor, and thighs are in a vertical position.
- For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked 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, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-5 sets of 10-15 reps.
#3) Single Leg Band Resisted Isometric RDL + Band Resisted Multidirectional Taps
This exercise strengthens the hamstrings and glutes, the muscles in the lower leg and foot, and improves lumbo-pelvic stability (think core).
Coaching Tips:
- Place a band around your ankles or just above your knees, and rest a long resistance band under the mid to back portion of your foot, and hold the band in both hands. There should be a significant amount of resistance in this long band. There should be resistance in the bands for 100% of the exercise.
- Keep your arms rigid, lats engaged, and pretend you are trying to crush oranges in your armpits.
- Get into a RDL/deadlift position by hinging/pushing your hips backwards. 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.
- Your head, torso, and hips should be in a stacked position.
- On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- With complete control, perform taps in multiple directions. Aside from this moving leg, the rest of your body should remain still for the duration of the exercise.
- For the duration of the exercise, on the planted side do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked 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, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-5 sets of 8-12 reps per side.
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#4) Negative Band Resisted Zercher Squats
This exercise strengthens the quadriceps, glutes, and hamstrings, and improves lumbo-pelvic stability (think core).
Coaching Tips:
- Place a resistance band under the mid/back portion of your feet, and rest the band in the crease of your elbows. There should be resistance in the band for 100% of the exercise.
- Keep your forearms parallel, and pointing up towards the ceiling. Maintain this position for the duration of the exercise.
- Adopt your preferred foot width and positioning. Your head, torso, and hips should be in a stacked position. Your weight should be on the back portion of your feet and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet 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 squat and take 3-5 seconds and lower yourself down to a range where you are able to maintain proper form.
- When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position.
- Gain a moment of control, then press your body away from the floor and back to the top/starting position.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked 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, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Do 2-5 sets of 10-15 reps.
#5) Bird Dogs + Band Resistance Around Feet (for more glutes)
Bird dogs are one of the most fundamental exercises out there. However, bird dogs are an exercise that most people perform VERY incorrectly. This includes people of all fitness levels, ages, and backgrounds.
You will frequently see people flailing about and hyperextending their back, rotating in their torso, hips, and spine, and basically just going through the motions.
In this more advanced variation, I have a band around my feet. This requires more lumbo-pelvic stability (think core), glutes (you should REALLY notice your glutes working), and mindfulness. Make sure you can do regular bird dogs proficiently BEFORE you do this.
Coaching Tips:
- Place a resistance band around your forefeet.
- Get on your hands and knees. Your head, torso, and hips should be in a stacked position, and thighs in a vertical position.
- Place your hands so they are underneath your shoulders. Spread your fingers, and pretend you are suctioning or screwing your hands and fingers to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
- Now lead with your heel and extend one leg backwards, and simultaneously reach forward with your opposite arm.
- Pause for a count when you are in this extended position, and really squeeze/flex your glutes.
- Return your arm and leg to the starting position. You may either alternate sides, or you may perform all of the reps on one side before switching sides.
- Do not lift your arm or leg too high as this can cause your spine to hyperextend. Parallel to the floor (or slightly lower) is a good benchmark. Your extending arm and leg should remain close to the midline of your body.
- Pay attention to your supporting side. For the duration of the exercise, press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- When you return to the starting position, pause and do a proper reset. Most people rush and do not do a proper reset, and this makes the exercise quite ineffective.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from knee to knee.
- For the duration of the exercise aside from your moving arm and leg, the rest of your body should remain still.
- In terms of breathing, do what works and feels best for you.
Do 2-5 sets of 8-15 reps per side.
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