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.
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.
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.
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.
This exercise is to strength your gluteal medius muscles. You want to stand inside a theraband with both legs with the theraband tied to something solid so it doesn’t move. With the knees straight but not locked, you’re going to gently raise the right foot off the ground and you want to try and do a peer motion called hip induction where you’re bringing the right leg just out to the side, without leaning to the right or left and you’re also going to keep the core engaged and the transversus abdominis. And you’re going to repeat that ten times doing three sets on each side.
This exercise is a wall squat with a big ball. You are going to place the big ball up against the wall and have the low of your back up against the ball and you’re going to roll up a towel and place that between your knees and shimmy your feet out in front of you a little bit more while you lean up against the ball. You’re going to make sure your knee is in a line with your second toe, that you are squeezing the towel and you are keeping your core engaged. With your core engaged, while squeezing the towel, you are going to squat down so the knees are no more than 90 degrees and that they are over top of the ankles and you want to hold that for 10 seconds. You will feel the burn in your quads. Now you wan to do 3 sets of 10 of these. You will feel the burn in the quads more while you keep your core engaged and then you’re going to come back up and rest for 5 seconds between each rep.
Planks are a very good isometric strengthening exercise for the scapular muscles, especially after a rotator cuff injury or other shoulder injuries. It can also help compliment the upper extremity and the lower extremity core. Start off in four point position by straightening out the legs one at a time with your core engaged by making yourself skinnier at the waistline. You’re going to hold that for ten seconds and you’re going to do three sets of ten to start.