Resistance Band Exercises to Shape Your Lower Body


Resistance Band Exercises to Shape Your Lower Body

By Sherese Nicole

Welcome to March, that weird month that bridges the gap between winter and spring. I consider it a time where we experience the most change. We begin to look forward to warmer days, late sunsets and the fun to be had all Summer. It’s also a time where many people don’t realize that the New Year's Resolutions they set in the beginning of the year have fallen deep into the wayside.

According to U.S. News, approximately 80% of resolutions fail by the second week of February. The top reason being, people fail to accept a change of mentality before they do the work. So, although you may have signed up for a 1 year contract at Goodlife, you need to be ready to get up at least 3x a week and actually workout. I’m not writing this to remind you about what you haven’t done, but I do want to bring to your attention that you have a lot of time to get things back in motion to prepare for Summer. Whether you bought a gym membership or not, I want to show you how you can still get a workout in the comfort of your own home :-)

All you need is a resistance band, a yoga mat (or a carpet!) and the willingness to complete this simple workout. A target area that I personally liketo focus on is my lower body. I’m tall (standing at 5’7) and slim however it’s been a goal to build more muscle below my waist.

I’ll be showing you my favourite resistance band workouts that I do when I’m unable to make it to the gym.

Note: I used “medium” strenghth resistance bands for my workout. If you’d like to go harder, try the high resistance and for those starting out, use the light and work your way up to something more challenging!

Fire Hydrant

Wrap the band just above your knees.

Start on all-fours, aligning your shoulders over your wrists and your knees directly underneath your hips, while keeping your spine long and neutral.

Lift your right knee to the right while keeping the rest of your body still, then lower it back to the ground with control.

Do this for 3 reps of 12 on both the left and right sides.

Curtsey Lunge

Loop the band above your knees in a squat position.

Step your right foot diagonally behind you, while lowering your right knee until it almost touches the ground.

Return to start and repeat on the opposite side for one rep. Do three sets of 12 reps.

Squat Sidestep

Begin standing with feet directly underneath your hips, abs, and glutes engaged (hands can be on hips or together).

Squat halfway down and sidestep to the right for three steps. Bring the left leg toward the right with enough space to keep some resistance in the band. Concentrate on keeping your pelvis straight and sturdy. Avoid rocking your body and pelvis as you walk.

Step to the right then step to the left 3 times.

Repeat for 3 sets of 12.

Tip: to make this harder, try getting really low in your squat

Squat Side Lifts

Stand with your feet slightly wider than hip-distance apart and bend your knees to come into a squat position.

As you extend your knees to standing, lift your right leg off the ground and out to the side (slightly behind your left leg).

Place your foot back on the ground as you bend into the squat again and lift your left leg instead (continue to alternate).

Do this for 3 sets of 12 reps.

Glute Bridge

Place the band right above your knees. Lie flat on your back with your knees bent and feet flat on the ground about hip-width apart.

Fully extend your hips and squeeze your glutes. Really press out on the band to keep your knees in line and feel your glutes activate. Hold your position for a second or two at the top with your glutes and abs engaged and then lower back down and repeat.

Tip* Make sure that you press your knees out against the band to keep your knees in line with your ankles and hips.

Repeat this for 3 sets of 12 reps.

These are some of my go-to lower body exercises that you can do to build your lower body strength. You can do these exercises at the gym or at home. If you consistently embrace these exercise, you will see a difference. You can embrace a pleathora of lower body exercies that can help you reach your goals, but these are very effective for beginners and advanced exercisers alike.