Workout techniques for your quadriceps, hamstrings, calves & much more.
You can increase the strength of your legs in comfort while sitting in your home way more easily than you may think with the help of simple & hassle free resistance bands!
Below stated are the four exercises which involve the use of a resistance band for an overall leg workout. These exercises manage to cover the quadriceps, hamstrings, inner thighs, outer thighs as well as the calves. Start warming up by beginning with your larger muscles first & end with the smaller muscles such as the calves to complete the exercise schedule.
Tip: Always remember to breathe out when the tension in the resistance band is at it’s highest, but do so only in a safe position & then progress to a second band or a heavier band to gradually increase the tension.
For the Quadriceps – Hold one end of the band in each hand at your shoulder level & proceed to stand on the band both feet, while maintaining a gap of a shoulder between your feet. Gradually lower your body into a squat position, all the while making sure that your knees don’t move in front of your toes so that the knees do not have any pressure on them. Lean into the squat in a sitting motion & hold the lowest position for three counts & then come back up. Repeat for twelve to fifteen squats. You will soon feel the tension in your quadriceps as well as the adjoining muscles. Gradually increase the tension by going for a heavier band.
For the Hamstrings – To specifically target the hamstrings, keep the resistance band under the forward foot in a lunge position. Hold the ends of the band at the sides of your shoulders. Spring up & down exactly twelve times. Change feet & keep repeating. Gradually jump higher or move to higher-tension resistance bands.
For the Inner & Outer Thighs- Stand on the resistance band with both of your feet while holding the handles right around your waist. Take one step towards the right, all the while maintaining your position & then bring your left foot to meet with your right foot & then proceed to reverse. Complete six cycles in each direction & keep repeating for 3 sets. Gradually change to a higher-tension band & raise your hands above your shoulders.
For the Calves – While in the sitting posture, put your feet right in the middle of the resistance band & then proceed to put your legs straight in front. Hold the handles of the band by your thighs, bend your feet forward & backward as far as you can. Do 3 sets of twelve repetitions. Gradually pull it more far behind to increase tension.