Get Lean, Strong Legs: Mini Resistance Band Series Part 1

Do you want lean, strong legs? Well, if you clicked on this article and are still reading, the answer is probably YES! Who doesn’t? Lean legs don’t have to be achieved through heavy squats, leg presses or hamstring curls. All you need is your body weight and a little, teeny, tiny resistance band. Mini resistance bands are inexpensive, under $15 for a multipack on Amazon, and are quite small to store or take with you to the gym, to work, or on vacation.

Don’t let the small size fool you! These little bands are like giant rubber bands and can provide A LOT of resistance depending on the level. Mini bands provide resistance when they are stretched larger, just like a rubber band. The tighter the band, the harder it is to extend. So, begin with a light or medium resistance band and work your way up.

 

Alternating Lunge

Primary Muscles: Quadriceps & Glutes
Secondary Muscles: Hamstrings, Abdominals, Gastrocnemius, & Soleus
Tips:
1. Begin with the legs under the hips.
2. Take a big step back.
3. Keep the back heel lifted and drop your back knee towards the ground. The downward movement should resemble an elevator going straight down and up.
4. Push through the heel as you stand to activate the glute.

Squat to Curtsy Lunge

Primary Muscles: Quadriceps & Glutes focusing more on the inner thigh & gluteus medius.
Secondary Muscles: Hamstrings, Abdominals, Gastrocnemius, & Soleus.

Tips:
1. Begin with the legs under the hips.
2. Sit your hips back as you squat and keep your knees forward.
3. In the lunge, step your foot back and behind your front foot.
4. Push through the heel as you stand to activate the glute.
Option: Complete only curtsy lunges to focus on inner and outer thigh.

Squat to Abductor and Glute Raises

Primary Muscles: Quadriceps, Glutes, & Abductors.
Secondary Muscles: Hamstrings, Abdominals, Gastrocnemius, & Soleus.

Tips:
1. Begin with the legs under the hips.
2. Sit your hips back as you squat, keep your knees forward, and your chest lifted.
3. When lifting the leg to the side & back, keep knees slightly bent and facing
forward.
4. Keep your core tight to avoid tipping as you lift your leg. This will also
engage the obliques.
Option: Place the band around the ankles for increased resistance.

Knee Lifts to the Front & Side

Primary Muscles: Quadriceps & Hip Flexors
Secondary Muscles: Psoas, Abdominals

Tips:
1. Begin with the legs under the hips.
2. Lift your knee to hip height.
3. Keep a strong core to keep hips facing forward as you rotate the knee.
Options: Hold at the top for muscular control and endurance. Use a quick
knee drive to build power and speed.

Hip Bridge with Abduction

Primary Muscles: Glutes & Abductors
Secondary Muscles: Hamstrings, Quadriceps, Abdominals, Lower Back

1. Press through your feet and shoulders blades as you lift your hips up.
2. Squeeze your glutes to lift higher.
3. Press out & pulse repeatedly.
Options: Place heels close to butt to activate more of the glutes or further
away to activate hamstrings.

Hip Bridge Walk Out & In

Primary Muscles: Glutes & Hamstrings.
Secondary Muscles: Quadriceps, Abdominals, Lower Back
1. Press through your feet and shoulders blades as you lift your hips up.
2. Squeeze your glutes & quads to stabilize your body as you walk your feet out & in.
Options: Walk further away for more intensity.

 

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