Theraband Exercises for Lower Body: Step-by-Step Instructions for an Easy, Effective Workout

Theraband Exercises for Lower Body: Step-by-Step Instructions for an Easy, Effective Workout
Page content

Repetitions and Sets

If you are just starting on theraband exercises for the lower body, aim for 10 to 15 repetitions per leg for one set. Start with just one set, working your way up gradually to three sets. When the exercises become too easy for you, add repetitions or sets or tighten the resistance of the theraband.

Hips, Thighs and Buttocks

Place the band around your ankles. Lying on your side, lift your top leg, working against the resistance of the theraband. Switch sides and repeat.

Another move is to tie the band into a knot to make a long loop, then step into it, wrapping the loop around one of your ankles. Standing with your legs straight, move the leg that’s in the band behind your body in a slow and controlled motion. Repeat this exercise for one set, then switch to the other set. Standing, wrap the band around your ankles again and perform side steps, working against the resistance of the theraband.

For the butt, facing down and propped up on your arms, step a leg into the band, then push up, working against the theraband and keeping your leg parallel to the ground and reaching for the sky.

Hamstrings, Thighs & Legs

Start these exercises by keeping the same knot in the theraband as mentioned above. Lay on your back and hook both feet into the loop. Alternating between each leg, bend one knee while keeping the other leg straight in a slow and controlled motion.

Next, unravel the theraband and lay it on the floor. Stand on it in the middle, and grab each end of the band in one hand. Keeping both hands at waist level, squat down bending your knees, keeping the resistance on the band. Next, while lying on the floor, step into the band with one leg. In a slow and controlled motion, start with the leg bend, then push up, reaching your foot for the sky. After a full set, repeat this motion on the other leg.

References