Resistance Band Exercises for the Lower Body

Resistance bands are cheap, portable, and versatile. With a simple resistance band, you can easily do a full body workout. Here are some exercises for the lower body. 

Supinated Clamshell
Loop a band around your legs just above your knees. Lie on your back with hips and knees flexed to 90 degrees. Pull the knees apart while contracting your glutes and hold the position for a few seconds. Slowly return to starting position and repeat.

Knee Raises
Loop a band between the middle of your foot, and hold the band with one foot while lifting the other. Keeping your foot flexed, raise your knee up to hip level, making sure the band is still looped across the top of the raised foot. Pause at the top, and lower your leg back down to starting position. Repeat on the other side. 

Lateral Band Walk
Place feet shoulder-width apart to create tension on the band. From a half-squat position, take small steps from side to side, while keeping the band taught. 

Glute Bridge
Tie a band around your legs right above your knees. Lie on your back with your feet on the floor, bending your knees to 90 degrees. Lift your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement. Increase the difficulty of this movement by repeating the movement on one leg, while sticking the other one straight out.

If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.