Strengthening your legs can be less exciting and fun than training and exercising your upper body. Leg day is just as important as any other day because your legs are your base. Keeping your base strong, flexible and fully functional can give you a better starting point for your overall body strength. Here are 5 of the best exercises to give a strong foundation for future workouts.
Side-lying leg lifts
Leg lifts work well at building and strengthening your quad muscles. At the same time, they effectively work to keep your hip and knee strength healthy to improve daily functions, such as walking upstairs or running. The resistance band helps make this exercise even more effective with To complete a set, do 12-15 reps on each leg.
How to do this exercise:
- Lie down (using a mat for extra support or to avoid being uncomfortable) on your right side with your body straight and your legs on top of each other.
- Place your right arm straight out with your head resting on it.
- Loop the resistance band around your ankles and gently lift your left leg into the air and hold for a few seconds before returning it to the floor.
Lateral band walk
Lateral walks are excellent for an inner and outer thigh workout. The lateral walk is often a warm-up or a beginner exercise to perform but with the added benefits of a resistance band, you can transform this easy exercise into an effective, muscle-building movement. The resistance band engages and activates your thighs more intensely in order to effectively improve their strength as you complete the exercise. Execute 15-20 reps on each leg for a set.
How to do the exercise:
- Stand with your feet hip-width apart.
- With the band around both of your ankles, slightly bend your knees evenly distributing your weight onto both of your feet.
- Engage your glutes while you are in this position.
- In this starting position, move your right leg one broad step to the right, then return your right leg so you are in the starting position
Standing Rear Leg Lift
A standing leg lift is easy to complete but excellent at increasing lower body strength, particularly focusing in on the glutes and hamstrings. If your balance is also something you want to improve this exercise is good for improving your balance and core stability. Perform 15-20 reps on each leg to conclude a set.
How to do the exercise:
- Stand up straight with your feet hip-width apart.
- Place the resistance band around both of your ankles.
- Raise your left leg back behind you, squeezing your glutes when you have raised your leg to the highest point.
- Hold that position for a second or two then return your leg back to your starting position.
Tip: If you are finding it difficult to balance, do the exercise in front of a wall, chair or another sturdy object and keep hold of it while you complete the exercise.
Seated Hamstring Curls
Seated hamstring curls are simple but effective. While you are completing the exercise your back thigh muscles are fully engaged in order to lift your leg and at the same time, your hamstrings and glutes are activated and engaged. Hamstrings are important for withstanding impacts during exercise, so keeping them strong means you’re less prone to injury or pain.
How to do the exercise:
- Sit on a chair with the resistance band around your ankles and the other end attached to a sturdy object, a sofa or an exercise machine for example.
- Bend your knee in order to pull your heel back as fas as you can.
- Return your knee to the starting position.
Resisted Lunge
The resisted lunge is great for strengthening the whole of your leg, as well as engaging your arms slightly as you perform the exercise. The resistance band causes your legs to work twice as hard to push yourself up giving you a more intense exercise to better strengthen your legs. Complete 10-12 reps on each leg for a set.
How to do the exercise:
- Get yourself into the lunge position.
- Stand on the middle of the band with your further forward leg and hold the other end with both your hands.
- With the strength of your leg that’s in front, push upwards until your leg is fully straight.
- Return to the starting lunge position.
You can do any of these five exercises either at the gym or at home with ease. If you’re looking to focus on your legs and strengthen your lower body, whilst also stabilising your core in the process, these five exercises are perfect for you to try. You may have done these exercises without the resistance band so adding the band could give a push to help further your leg strength.