A ten-Minute Lower Body Resistance Band Workout

Of all of the fitness accessories available, the resistance band has got to be probably the most versatile. Increase or decrease the strain, wrap it around yourself or something external, pull the band fast or slow. These easy pieces of latex (or fabric, if that is your jam) can provide you with a strength workout that’s low impact but highly effective, and that—a lower body resistance band workout—is what we now have for you today.

In the most recent episode of Well+Good’s Trainer of the Month Club, Lululemon Studio trainer Lonnie Poupard takes us through a 10-minute routine focused on constructing strength within the lower body and bringing stability to our hips and knees. Throughout, the resistance band will provide help to engage the muscles that surround these joints and fortify other tissues inside the joints, bringing more support to your on a regular basis movement.

Training with a resistance band

“Resistance bands work by offering an external force to the muscles without having to lift weights,” Alissa Tucker, CPT, CES, the master trainer of AKT, previously told Well+Good about using resistance bands. “Like lifting weights, resistance bands will help to enhance muscle endurance and strength, and strengthen connective tissue within the joints.”

All it’s worthwhile to start for this particular workout is a mini band, which is a small resistance band loop. Mini bands are available a wide range of resistances, normally designated by color. You’ll be wanting to decide on a resistance level that challenges your muscles, but still permits you to complete the movements.

“Select a band level that’s difficult, but that you would be able to move through your full range of motion,” Tucker says. “Due to the increase of intensity as you reach your full range of motion, a bent might be to limit and never move through the complete range.”

Tucker advises having multiple resistance levels readily available.

“In case you’re undecided which level band to decide on, we all the time recommend grabbing two,” Tucker says. “You possibly can start with the heavier band and if/while you feel your form begin to slip or that you just’re cutting your range of motion short, switch to the lighter band.”

Most significant is that you just don’t select a band based on what you’re thinking that you should be using, but fairly one which can be difficult, but still doable. Whether it’s “a bit lighter, a bit heavier, you choose what is true for you,” says Poupard.

How a resistance band can improve your mobility

When we expect of improving mobility, many individuals give attention to stretching. But improving our mobility is definitely about ensuring our joints can work through their full range of motion while under tension—which is something a resistance band will help out with.

“Mobility is about control and dealing through full ranges of motion joint by joint, typically under tension or by creating tension,” trainer Charlee Atkins, CSCS and founding father of Le Sweat, previously told Well+Good about mobility workouts.

Not getting access to that range of motion could cause imbalances in other parts of the body. For instance, immobile hips can result in lower back pain. If you will have knee pain, your problem might actually be limited knee mobility.

Strength is one other key ingredient to stopping pain. If you will have weaker glute or hamstring muscles, that could cause a series response throughout the back.

“Anything that affects how well these muscles function, like joint mobility, weakness, or injury, may play a job in how efficient the low-back muscles work too,” Leada Malek, DPT, CSCS, previously told Well+Good about mobility and back pain relief. “If the hamstrings and glutes aren’t helping to distribute the load, then more can be placed on the low back.”

That’s why working on mobility and strength together makes for the right combination, and is something Poupard incorporates on this latest lower body resistance band workout. Exercises like clamshells will construct your glutes while difficult the range of motion of your hips to speak in confidence to their full potential against the resistance of the mini band. Banded walks and leg lifts will engage your quads as you’re employed to maintain your knees from bowing in, supporting that joint.

You possibly can do the workout by following along within the video above, or by completing the exercises below on your individual time. Find the suitable mini band for you, and get after it!

A ten-minute lower body resistance band workout

Format: 4 body weight warmup moves, followed by 4 mini-band exercises, rounded out with a hip mobility challenge.

Equipment Needed: One mini band (a circular resistance band), or two for those who are unsure which resistance level to make use of.

Who is that this for?: Anyone who wants a fast lower-body workout that also advantages their hip and knee joint stability.

Warm-up

1. Good mornings (30 seconds)

1. While standing with feet hip-distance apart, place hands behind head and convey a slight bend to your knees.
2. Bend over so your torso is parallel to the ground, pressing your hips back and making a stretch in your hamstrings.
3. Stand back upright and repeat.

2. Body weight squats (30 seconds)

1. Begin in the identical standing position with hands behind head and feet hip-distance apart.
2. Bend knees and lower bottom right into a squat.
3. Stand back upright and repeat.

3. Butt kicks (30 seconds)

1. Jog in place.
2. Exaggerate the movement of the legs by bringing your foot to your bottom and swinging your arms.

4. Jumping jacks (30 seconds)

1. Begin in a standing position.
2. Jump your legs apart while bringing your hands overhead.
3. Return to the starting position and repeat.

Now, grab your mini bands and let’s get into the meat of the workout.

5. Mini band walks (30 seconds)

1. Place a mini band around your lower legs just above the ankles.
2. Start along with your feet hip-distance apart, lower right into a slight squat along with your but behind you, and brace your core.
3. Take a step out to the left along with your left foot, then bring your right foot in in order that they’re hip-distance apart again. Keep tension within the band the whole time.
4. Repeat 3 times in a single direction, then go the opposite way.

6. Mini-band leg lifts (30 seconds per side)

1. Begin in a standing position with feet hip-distance apart and the mini band just above the ankles.
2. Lift your right foot straight out to the side.
3. Bring it back in slowly and with control.
4. Repeat for 30 seconds.
5. Repeat on the opposite side.

7. Mini-band squats (1 minute)

1. Bring your mini band to just under your knees.
2. Begin in a standing position with hands behind head and feet hip-distance apart.
3. Bend knees and lower right into a squat.
4. Press the knees out to withstand the force of the mini band.
5. Stand back upright and repeat.

8. Clamshells (30 seconds per side)

1. Either remove the band or place it above your knees.
2. Come right down to the bottom and lie in your left side, along with your knees bent, resting in your left elbow.
3. Keeping your feet touching one another, raise your top (right) knee.
4. Return to starting position, and repeat for 15 seconds.
5. For the ultimate 15 seconds, keep your top knee raised, and only lower it down in small pulses.
6. Switch to the opposite side and repeat the series.

Repeat moves 5-7, before one final balance and mobility challenge, sans mini band

9. Hip rotations (1 rep per side)

1. Come right into a standing position.
2. Lift your right leg bent out in front of you, so you might be balancing in your left leg.
3. With a bent right leg, open your right knee out to the side.
4. Bring the leg around to the back and rotate the foot behind you so your knee comes right down to meet the opposite knee.
5. Return the foot to lifted position, bent in front of you.
6. Reverse that circle in the opposite direction.
7. Repeat on the opposite side.