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Band Exercises for Legs

The band exercises you'll find below are excellent if you are looking to target the muscles located in your legs.

Specifically, they target your hamstrings, quadriceps, inner thighs, hips and/or calf muscles.

Band Leg Extension

Band Leg Extension
  • Lie on your back, one leg extended on the floor and the other in the air and secure the band to your foot that is in the air, knee bent at a 90 degree angle.

  • Pull the foot handle up by extending your leg and allow it to slowly return after a short pause.

  • Keep your thigh perpendicular to the floor and immobile throughout.

Band Squat

Band Squat
  • Secure the band underneath your feet, crouch down and hold the handles with your hands on each sides of your shoulders, palms facing forward.

  • Push yourself up by extending your legs and allow yourself slowly back down after a short pause.

  • Keep your feet solidly in place throughout.

Band Stationary Lunge

Band Stationary Lunge
  • Secure the band underneath one foot that is forward and crouch down with your other foot in line but behind and hold the handles with your hands on top of your shoulders, palms facing foward.

  • Push yourself up by extending your legs and allow yourself slowly back down after a short pause.

  • Keep your feet solidly in place throughout.

Band Hip Abduction

Band Hip Abduction
  • Sit on a bench and tie your thighs together close to each other using the band.

  • Pull your thighs away from each other by stretching the band and allow them to slowly return after a short pause.

  • Keep your feet solidly in place throughout.

Band Ankle Eversion

Band Ankle Eversion
  • Sit down on the floor, legs extended and tie your feet close to each other near the toes using the band.

  • Pull the toe area of your feet away from each other by stretching the band and allow them to slowly return after a short pause.

  • Keep your heels pressed against each other throughout.

Band Calf Raise

Band Calf Raise
  • Sit on a bench, place the heel of your foot on top of a small block and secure the band between your toes and that block.

  • Pull the toe area of your foot up by stretching the band and allow it to slowly return after a short pause.

  • Keep your heel solidly in place throughout.