Name: Playbook - Sarah Herse - Resistance band leg exercises & workout
Uploaded: 2022-11-02T19:41:42.168Z
Duration: 20 min
Description: Resistance band leg exercises & workout

The legs can be a little more tricky to train using resistance bands but it's still possible! Here are some of my favorite exercises for targeting all the leg muscles.  Try using moderate to heavy bands for each exercise.


A. Complete 30 sec on/30 sec off of each movement for 4 Sets:
A1. Banded Step Ups (perform 30 seconds each side)
A2. Banded Zercher Squats
A3. Banded Good Mornings
A4. Staggered Stance Banded Deadlifts
*To increase difficulty perform movement for 45 seconds of work and only 15 seconds of rest

A. Complete 30 sec on/30 sec off of each movement for 4 Sets:
A1. Banded Step Ups
A2. Banded Zercher Squats
A3. Banded Good Mornings
A4. Staggered Stance Banded Deadlifts

*Perform for 30 seconds and then rest 30 seconds before the next movement*
Perform 30 seconds each side
- Using a resistance band place around your neck and bring the other side underneath your foot and place foot on box (should be stepping on band)
- Grab band with both hands to reduce pull on your neck 
- Keep body over the foot that is on the box
- Step up and drive through the foot on the box and then control the descent on the way back down.
- Be sure to keep chest up the entire time and not hunched over.

Banded box step ups

*Perform for 30 seconds and then rest 30 seconds before the next movement*
- Using a band, stand on one side of it about shoulder width apart (squat position)
- Twist the band once and place through both arms so it is in the crease of your arms around your elbow area. (Band should make an X)
- There should be tension in band when you are fully standing.
- Keeping your arms up out in front of your chest at a 90 degree bend drive the knees outward and squat down (like an air squat)
- Drive your feet though the floor to get back to full extension. This completes one rep.

Banded zercher squats

*Perform for 30 seconds and then rest 30 seconds before the next movement*

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

30 seconds per side
- Stand up straight with feet hip-width distance apart and stagger your stance, placing left foot in front of your right a few inches.
- Bend forward at waist to loop band under ball of your left foot. Grab the band with both hands and stand all the way up: there will be significant tension on the band. 
- Press your shoulder blades down and together and keep chest lifted. - Lift your right heel up and bend your right knee . Left foot should remain flat and firmly planted on floor. Left leg should stay straight . - - From there, hinge forward at waist press butt back and slightly bend left knee as you lower torso down and forward, running palms down thighs. As you lower, engage core and keep back foot.
- Stand up and squeeze glutes to complete the rep
- Repeat on opposite leg

Resistance band leg exercises & workout

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