Exercises with rubber bands | 8 Best Elastic Bands Exercises 🆙

Are you looking for a new way to train? Let's face it, most of us don't have the gym equipment to go through our usual workouts. So we have to adapt. Resistance bands may not seem extremely exciting to watch, but they can be one of the best tools for your home workout.

Resistance bands are a relatively inexpensive and super effective way to add difficulty to your workout. Sometimes we forget how simple it can be to get a little fitter. We don't need expensive equipment and technology, just the determination to push our bodies and increase the intensity.

With so many bungee exercises available, you can mimic almost any of your favorite workouts, all from the comfort of your home.

Which resistance band is best for me?

Whether you are looking to increase the size of squats or increase the difficulty of your home workout, our resistance bands are the perfect training partner. These bands offer a challenging workout, without all the equipment, making it super easy to carry the day with you, wherever you are.

Are you ready to increase the intensity of your workout? With our range of bands, including lower, medium and higher resistance, you can improve your workout anytime, anywhere.

Light gray resistance bands (2-16 kg resistance)

These bands are perfect for beginners or those smaller moves. If you're just starting out, we recommend these. They're perfect for biceps, tricep extensions, or they can be doubled up on those glute bridges - they'll help you feel the sting.

Blue resistance bands (resistance 11-36 kg)

If you are looking for an extra challenge for your exercises then these bands are for you. Providing the perfect step-up of our light gray bands, this will add that extra resistance you'll need to see results.

Dark gray resistance bands (resistance 23-54 kg)

This band is perfect for hitting those bigger moves at home. Provides the greatest resistance perfect for those larger compound moves like squats and deadlifts.

Resistance band training

We asked @Sarahgracce to show us her favorite resistance leg exercises. So here are eight resistance band exercises to try, grab those straps, put on your headphones, and get ready to try them out.

1. Split Squat bulgaro

Targeted Muscles: quadriceps, glutes.

The first of our band exercises is the Bulgarian split squt. The split squat is a great way to build strength, muscle, and improve hip mobility. Oh, it will also test your balance and coordination.

Put one foot on a solid surface behind you and take a big step outside. A bench or chair is perfect for this.
Keeping your body upright, slowly lower yourself down until your front knee is bent at a 90 degree angle.
Pause at the bottom of the move, then push back to the starting position

“Your positioning is really important. If you are too close to the bench press and you may experience knee pain, but, if you are too far, you will put extra pressure on the groin. Make sure your front knee doesn't move past your toes and remember to keep your core engaged and your torso upright ”.

2. Deadlifts gamba rigida

Muscles involved: hamstrings, lower back, buttocks.

The second of our band exercises is the stiff leg deadlift. In this exercise they will target your hamstrings and glutes as well as your lower back and core.

Standing on the resistance band, grasp both ends and assume the starting position.
Using your hips as a zipper, lean forward while maintaining a slight bend in the knee.
Slide the band down your legs while keeping your back flat and your spine neutral.
Move your hips back and lower the strap as far as possible until you feel the stretch in your hamstrings.
Push up and return to the starting position.

“The wider your stance on the band, the tighter and more resistance they will provide. It is really easy to increase and decrease the difficulty to suit your needs. They are also great for stretching the hamstrings after a hard leg session "

3. Kickback in piedi

Targeted Muscles: buttocks and hamstrings

The standing kickback works all three muscles in the glutes, also engaging the hamstrings as a secondary muscle.

Wrap the band just above both ankles.
Keep the body stable and reduce twisting by engaging the core.
Kick back slowly, straining your glute for 1 second each time.
Maintain a slight bend in the knee as you move.
After doing all the reps on one side, switch legs.
Do all reps on one side, then switch to the other side.

“An advantage of using bands is that it provides resistance to the muscles throughout the range of motion. There is no resting point, so the buttocks are activated for a longer time. Remember to keep tension on the band and try not to rest your foot for the duration of the movement. "

4. One-leg hip thrust

Target muscles: buttocks and core

The one-leg hip thrust is an advanced variation of the standard hip thrust, so it's best to try it without using the resistance band first. This is because using only one leg creates instability that can cause you to fall.

Attach each end of the resistance band under each foot with the band wrapped around the top of the leg.
Rest your back against a bench, step, or chair, with one knee bent and your foot flat on the floor.
Lift the other leg and bend the knee so that the hip and knee form 90 degree angles.
Using one leg, push away, squeeze your glutes and lift your hips until they are in line with your torso.
Lower yourself back to the starting position.

"This variation is the perfect way to correct any strength imbalances in the lower body, as well as challenge your core by lifting one leg at a time."

5. Kickbacks in ginocchio

Targeted Muscles: buttocks, hamstrings

Glute kickbacks are a good lower body exercise that helps develop and strengthen the glute muscles. Your glutes are some of the largest and strongest muscles in the body, responsible for ensuring the stability of the pelvis and hip movement.

Start on all fours and line your wrists under your shoulders and your knees under your hips.
Anchor the center of the resistance band around one foot and place the other under your palms to hold it in place.
Without changing the knee angle, extend the leg back and up until the thigh is parallel to the ground.
Squeeze your glutes at the top of the movement and hold.
Return to the starting position without touching the knee to the ground and repeat.
Switch legs and repeat the steps.

"When you extend the bandaged leg behind you, you may need to change the knee angle to 45 degrees to prevent the band from slipping."

6. Walking Squat

Targeted Muscles: glutes, quadriceps, hips.

You should be able to feel it on the outside of your hips and thighs. For an additional quad workout, perform the exercise from a deeper squat position.

Take a light to medium band and place it around both legs, just above the ankles.
Lower yourself into a squat, lowering yourself when you feel comfortable.
Take two steps to the side and drop into another squat.
Make sure you always have resistance on the band

“Try to keep the weight in the center, the core engaged and a constant tension in the fascia during the movement. You can also try wrapping the band around your thighs, just above the knees. "

7. Hip abductions

Targeted Muscles: abductor hip muscles including gluteus medius, gluteus minimus and tensor fascia latae.

The penultimate of our band exercises is the hip abduction. Hip abductions are a type of bodyweight exercise. They work primarily with the gluteus maximus, but some variants can work in the core as well. They can help sculpt those buttocks.

Wrap the resistance band just above your knees.
Get on all fours with your hands under your shoulders and your knees under your hips.
Pull one leg away from your body by lifting your left knee to the side. It is important to keep the core engaged so that the body does not rotate during movement.
Return the leg to the starting position. This is a representative.
After doing all the repetitions on the side, switch legs.
Do all reps on one side, then switch to the other side.

“Mini bands are great for that! But if you don't have one, don't worry. Just double the resistance band. "

8. Glute Bridges

Target muscles: glutes, core, hips, quads.

The last of our band exercises is the glute bridges. These are one of the most effective exercises for toning the glutes and hamstrings. This lower body exercise isolates and strengthens the glutes, hamstrings, core, hip and lower back muscles.

Wrap both ends of the band around your feet.
Lie on your back placing the band over your knees, resting on your upper legs, with your feet shoulder-width apart.
Pressing upward, squeeze your buttocks up for 1-2 seconds.
15-20 reps would provide a big burn to finish.

“The glute bridge is a great way to get a strong core and lower back as well as glutes and hamstrings. Plus, it's a great finisher for your workout ”.

Conclusion

Whether you can hit the gym or not, there's no excuse to skip leg day. With @ Sarahgracce's eight favorite resistance band exercises for the legs, you'll see that resistance band workouts can be just as effective.

Next time you're looking for resistance band exercises for the legs, we'll have you covered. Using several compound movements, it is possible to make those resistance bands work with minimal equipment and space required.

So, whatever the obstacle in your way, don't let it stop you from reaching your goals and having the ultimate resistance band home workout.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes in your diet.

Which resistance band is best for you?

Whether you are looking to increase the size of squats or increase the difficulty of your home workout, resistance bands are the perfect training partner. With our range of bands, including lower, medium and higher resistance, you can improve your workout anytime, anywhere.