One-Kit Wonder | Resistance Band Lower Body Workout

One-Kit Wonder | Resistance Band Lower Body Workout


The humble resistance band isn’t just for your warm-ups. 

They're great for if you are pushed for time and can be used anywhere. 

Here's how you can get a lower body workout with this one-kit wonder. 

Banded Crab Walks 

Yes, they might look a bit daft, but banded crab walks are a great glute workout. 

  • Place the band around your ankles and get yourself into a shallow squat position.
  • Keep your hands on your hips, and your core stabilised then begin taking a step out with the right foot so that your feet are just over shoulder width apart. 
  • Follow this by bringing the left foot towards it bringing your feet to their original distance apart. 

Banded Squats to Lateral Leg Lift 

This exercise incorporates 2 killer moves in one, so expect to feel the burn! 

  • Start by placing your resistance band just above your knees and assuming the squat stance comfortable to you (aim for about hip-width apart if possible).
  • Bend your knees and sit back into your heels, getting yourself into a squat position. 
  • Power yourself back up, pushing through your heels and lift your left leg out to the side, keeping your knee as straight as possible. If you have a bit of a wobble, don’t worry, slow it down and engage your core. 
  • Return your left leg to the floor and repeat the exercise, alternating legs each time. 

Fire hydrants 

Next up, it’s time for the fire hydrants. These are a great glute workout that will help you are your way to building a firm, strong booty

  • First up, position the band just above your knees and get yourself on all fours with your hands shoulder width apart and your knees hip-width apart. As always, make sure that your spine is neutral to prevent any injury. 
  • Now the real work begins. Lift your right knee to the right while ensuring that the rest of your body remains still. 
  • Keeping it slow and controlled, lower your right leg back to the ground. 

Hip Bridge Pulses 

It might be a ‘don’t make eye contact’ kind of exercise, but hip bridge pulses are great for the booty gains

  • Just as with the fire hydrants, start by wrapping the band just above your knees.
  • Lie on your back and bring your knees in towards you, placing your feet together and on the ground. 
  • Pushing through your heels, lift your hips upwards and hold at the top. 
  • Squeeze your glutes and open your knees, gently pulsing your thighs in and out. 

Single leg hip thrust 

Last but not least it is the banded single leg hip thrust. 

  • As above, start by wrapping the band just above your knees, lie on your back and bring your knees in towards you with your feet flat on the floor. 
  • Bring one leg off the floor and extend it out until it is straight. Push through the heel of the other, squeezing your glutes at the top. 
  • Keep the moment slow and controlled and lower back down. 

What is your favourite way to use a resistance band? Let us know in the comments below. 

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