Lower Body Band BURN

There’s a common misconception that you have to be doing heavy squats or deadlifts to get a good lower body workout, and while those exercises are great and have their place, you can still work the quads, hamstrings, glutes, and calves with very minimal equipment. This workout is an entire lower body workout and all you need is a looped resistance band and your body weight. This workout is great when you don’t have access to a gym or weights, are traveling, or need something quick. Pack your resistance band in your suitcase or purse and get to work!
Get the Workout Here!

Lateral Abductor Walks

  • Engage glutes, thighs and abductor muscles throughout the exercise
  • Keep chest up and core tight
  • Place band slightly below knees

Squat with Abduction

  • Use ankle weights or looped resistance band
  • Keep weight in balls and heels of feet as you squat
  • Keep core tight and squeeze the outer hip as you kick leg outward laterally

Single Leg Deadlift

  • Plant one foot and keep slight bend in that knee
  • Squeeze your glutes and hamstring on your supporting leg
  • Keep core tight and come down into a T position with your body before using your glutes and hamstring to pull you back up

Straight Leg Deadlifts

  • Keep slight bend in knees with feet about hip distance apart
  • Keep core tight and chest up
  • Engage glutes and hamstrings throughout the entire movement

Glute Bridge with Abduction

  • Place band slightly below knees
  • Keep head and upper back flat on ground
  • Squeeze glutes and push hips upward bringing your lower and middle back off the ground and then perform an abductor movement

Fire Hydrants

  • Shoulders should be directly over wrists
  • Keep core tight, back flat, and head in neutral alignment
  • Place resistance band just under the knee and squeeze hip as you bring leg up (do not arch your back)

Glute Kickbacks

  • Keep slight bend in the supporting leg
  • Engage glutes and core, keeping a flat back and neutral pelvic position
  • Kick leg straight back squeezing the glute at the top of the movement (if you are arching your back, you are bringing your leg too far up!)