Want to step up your leg workouts at home but don’t have the space (or budget) for unwieldy machines? Resistance wreath exercises for your legs might be the quick fix that you’re looking for! They can help work variegated parts of your leg that you might’ve been neglecting and can unhook surprisingly impressive results.
So if you don’t once have some, grab yourself a set of resistance bands — they’re a unconfined wing to your home gym and strength training routine.
Whether it’s the small loops or the longer bands with handles, it’s nonflexible to write-up the versatility of resistance bands. “They’re cheap, lightweight, and useful for everyone from rank beginners to the seasoned experts,” says Angelo Poli, ISSN, tragedian of MetPro: The Science to Transform.
Depending on how you vise them and what move you perform, bands indulge you to work in virtually any plane — side to side, rotationally, forward, and when — helping you target muscles and movements that are nonflexible to hit any other way.
This is particularly useful when you’re training the lower body, and it can help with injury prevention and overall development. Add the 10 moves unelevated to your list of go-to resistance wreath exercises for legs.
1. Clamshell
- Place a short resistance loop virtually your thighs, just whilom your knees.
- Lie on your right side with your legs and feet stacked, and your knees and hips wilting 90 degrees.
- Keeping your feet together, raise your left knee as far as possible without separating your feet.
- Pause, lower your knee slowly, and repeat.
- Complete a full set of reps on your right side, then turn over and perform the same number on your left.
2. Deadlifts
- Holding one handle of a resistance wreath in each hand, place your feet shoulder-width untied on the middle of the band. Alimony them there for the elapsing of the exercise.
- With an overhand grip, hold the handles at chest height, pulling the wreath taut. Wrench your knees slightly.
- Keeping your shoulders when and your lower when in its natural arch, fold your torso forward until you finger a deep stretch in your hamstrings.
- Pause, return to the starting position, and repeat.
3. Donkey Kick
- Start on your hands and knees with a resistance loop virtually the midsoles of your feet.
- Keeping your feet flexed, your upper soul still, and your legs wilting 90 degrees, kick the sole of your right foot towards the ceiling, contracting your left glute hard.
- Pause, return to the starting position, and repeat.
- Complete a full set of reps with your right leg, then switch the position of the exercise wreath and perform the same number of reps with your left.
4. Fire Hydrant
- Start on hands and knees with a resistance loop virtually your thighs, just whilom your knees.
- Lift your right lower leg and foot one inch off the floor (this is your starting position).
- Raise your left knee directly out to your left side. Pause for a moment, return to the starting position, and repeat for reps.
- Perform the same number of reps with your left leg.
5. Glute Bridge
- Lie on your when with your feet unappetizing on the floor, well-nigh hip-width apart. Place a resistance loop virtually your thighs, just whilom your knees.
- Contract your stomach and alimony it tight throughout the movement.
- Press your feet into the floor, raising your pelvis until your soul forms a straight line from your knees to your shoulders.
- Hold the top position for a two-count.
- Slowly reverse the movement — don’t just swoon your hips — and return to the starting position.
6. Glute Bridge Clamshell
- Lie on your when with your feet unappetizing on the floor, well-nigh hip-width apart. Place a resistance loop virtually your thighs, just whilom your knees.
- Contract your stomach and alimony it tight throughout the movement.
- Press your feet into the floor, raising your pelvis until your soul forms a straight line from your knees to your shoulders. This is your starting position.
- Keeping your feet on the floor, slowly spread your knees as far as possible.
- Hold for a one-count, slowly return to the starting position, and repeat for reps.
7. Glute Kickback
- Stand upright with feet slightly untied and a resistance loop virtually your ankles. Shift your weight onto your left foot. This is your starting position.
- Without limp forward, wrench your right knee slightly and slowly push your right leg overdue you as far as possible.
- Squeeze your right glute as nonflexible as possible for a one-count, then return to the starting position. Repeat for reps.
- Perform the same number of reps with your left leg.
8. Lateral Walk
- Stand with a resistance loop virtually your thighs, just whilom your knees. Step your feet out wider than shoulder-width, toes pointed forward. Assume a half-squat position. This is your starting position.
- Take a large step directly to your right with your right foot, then “catch up” the same loftiness with your left foot. Do not bring your feet together.
- Repeat twice more.
- Repeat the same sequence, this time stepping to your left.
- Alternate in this manner — three steps right, three steps left — for the elapsing of the set.
9. Squat Overhead Press
- Stand, holding the handles of a resistance band.
- Place your feet shoulder-width untied on the middle of the wreath and alimony them there for the elapsing of the exercise.
- Hold the handles at shoulder height, palms facing yonder from you.
- Keeping your when straight, your gaze forward, and your chest up, wrench at the knees and momentum your hips back, dropping as low as you can without pitching forward.
- Keeping your shoulders when and your lower when in its natural arch, reverse the move and stand.
- Press the handles to arm’s length overhead.
- Pause, slowly lower the handles to shoulder height, and repeat.
10. Step When Tap
- Stand upright with a resistance loop virtually your ankles. Shift your weight onto your left foot.
- Without limp forward, step directly wrong-side-up with your right foot, tapping the wittiness of your foot to the floor.
- Reverse the move, stepping when to the starting position.
- Repeat the move with your left leg.
- Alternate sides for the prescribed number of reps.
