How to do resistance band exercises

Resistance band exercises are a great way to strengthen and tone your muscles, and they are particularly effective for targeting the lower body. Robert Ddamulira, a fitness trainer gives a guide on how to do resistance band exercises along with seven moves to strengthen your lower body.

Ddamulira says for an effective workout, one must choose the right resistance. Resistance bands come in various levels of resistance. Start with a lighter band and gradually increase the resistance as you get stronger. Make sure the band is securely anchored to a stable object or part of your body, depending on the exercise.

Ddamulira also emphasises maintaining proper form to maximise the effectiveness of the exercises and prevent injury. One must also perform the exercises with controlled and deliberate movements to engage the muscles properly.

Exercises for lower body

  1. Squats with resistance band
    1. Place the band just above your knees.
    1. Stand with feet shoulder-width apart.
    1. Lower into a squat, keeping your knees in line with your toes.
    1. Push back up to the starting position.
  2. Lateral band walks
    1. Place the band just above your knees.
    1. Stand with feet hip-width apart.
    1. Take small steps to the side, maintaining tension in the band.
    1. Repeat in the opposite direction.
  3. Glute bridges with band
    1. Place the band just above your knees.
    1. Lie on your back with knees bent and feet flat on the floor.
    1. Lift your hips towards the ceiling, squeezing your glutes.
  4. Leg press with resistance band
    1. Anchor the band around a sturdy post or use a door attachment.
    1. Sit or lie down, and press your feet against the band.
    1. Extend your legs, engaging your quadriceps.
  5. Standing leg abduction
    1. Anchor the band to a stationary object.
    1. Stand sideways to the anchor point and secure the band around your ankle.
    1. Lift your leg to the side against the resistance.
  6. Seated band leg press
    1. Sit on the floor with legs extended.
    1. Loop the band around the bottom of your feet.
    1. Press your legs outward against the resistance.
  7. Calf raises with band
    1. Place the band under the balls of your feet.
    1. Stand with feet hip-width apart.
    1. Lift your heels off the ground, flexing your calves.

Perform 2-3 sets of 10-15 repetitions for each exercise, gradually increasing as your strength improves. Remember to warm up before starting your workout and cool down afterwards. If you have any existing health conditions or concerns, it is advisable to consult with a fitness professional or healthcare provider before beginning a new exercise routine.


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