A 10 minute resistance band lower body workout

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Of all the fitness accessories available, the resistance band has to be the most versatile. Increase or decrease the tension, wrap it around you or something external, pull the band fast or slow. These simple pieces of latex (or fabric, if that’s your taste) can give you a low-impact, yet highly effective strength workout, and that—a lower-body resistance band workout—is what we’ve got for you. today.

In the latest episode of the Well+Good Trainer of the Month club, Lululemon Studio Trainer Lonnie Poupard takes us through a 10-minute routine focused on building lower-body strength and providing stability to our hips and muscles. knees. Throughout, the resistance band will help you engage the muscles surrounding these joints and strengthen other tissues within the joints, further supporting your daily movement.

Training with a resistance band

“Resistance bands work by delivering an external force to your muscles without having to lift weights,” Alissa Tucker, CPT, CES, the AKT Master Trainer, previously told Well+Good about using resistance bands. “Like lifting weights, resistance bands can help improve muscle endurance and strength and strengthen connective tissue in joints.”

All you need to start this particular workout is a mini band, which is a small resistance band loop. Mini bands come in a variety of resistances, usually designated by color. You’ll want to choose a resistance level that challenges your muscles, but still allows you to complete the movements.

“Choose a band level that is challenging, but you can move through your full range of motion,” says Tucker. “Because of the increase in intensity as you reach your full range of motion, the tendency may be to limit and not move through your full range.”

Tucker advises having several levels of resistance on hand.

“If you’re not sure which level band to choose, we always recommend choosing two,” says Tucker. “You can start with the heavier band and if you feel like your form is starting to falter or you are shortening your range of motion, switch to the lighter band.”

The most important thing is that you don’t choose a band based on what you think ought you’ll be using, but rather one that will be challenging, but still doable. Whether it’s “a little lighter, a little heavier, you choose what’s right for you,” says Poupard.

How a resistance band can improve your mobility

When we think about improving mobility, many people focus on stretching. But improving our mobility is really about making sure our joints can function through their full range of motion while under stress, something a resistance band can help with.

“Mobility is about controlling and working through full ranges of motion joint by joint, usually under stress or creating stress,” trainer Charlee Atkins, CSCS and founder of Le Sweat, previously told Well+Good of the exercises. mobility.

Not having access to that range of motion can cause imbalances in other parts of the body. For example, immobile hips can lead to lower back pain. If you have knee pain, your problem may actually be limited knee mobility.

Strength is another key ingredient in preventing pain. If you have weaker glutes or hamstrings, that can cause a chain reaction throughout your back.

“Anything that affects how these muscles work, such as joint mobility, weakness or injury, can also play a role in the efficiency of the lower back muscles,” said Leada Malek, DPT, CSCS, to Well+Good on mobility and back pain relief. “If the hamstrings and glutes aren’t helping to distribute the load, it’s going to put more of it on the lower back.”

That’s why working on mobility and strength together is the perfect combination, and it’s something Poupard incorporates into this new lower-body resistance band workout. Exercises like clam shelling will strengthen your glutes while challenging your hips’ range of motion to unlock their full potential against the resistance of the mini band. Band walks and leg raises will engage your quads as you work to keep your knees from bending and support that joint.

You can do the workout by following the video above or by completing the exercises below on your own time. Find the right mini band for you and go after it!

A 10 minute lower body resistance band workout

Format: Four bodyweight warm-up moves, followed by four mini-band exercises, complete with a hip mobility challenge.

Necessary equipment: A mini band (a circular resistance band) or two if you’re not sure what level of resistance to use.

For whom is this?: Anyone who wants a quick lower body workout that also benefits hip and knee joint stability.


1. Good morning (30 seconds)

  1. While standing with your feet hip-width apart, place your hands behind your head and slightly bend your knees.
  2. Lean over so your torso is parallel to the floor, pressing your hips back and creating a stretch in your hamstrings.
  3. Come back to your feet and repeat.

2. Bodyweight Squats (30 seconds)

  1. Start in the same standing position with your hands behind your head and your feet hip-width apart.
  2. Bend your knees and lower your butt into a squat.
  3. Come back to your feet and repeat.

3. Kicks in the buttocks (30 seconds)

  1. Run in your place.
  2. Exaggerate the movement of the legs by bringing the foot down and swinging the arms.

4. Jumps (30 seconds)

  1. Start in a standing position.
  2. Jump with your legs apart while bringing your hands above your head.
  3. Return to the starting position and repeat.

Now, grab your mini bands and let’s get into the nitty-gritty of training.

5. Mini band walks (30 seconds)

  1. Place a mini band around the bottom of your legs, just above the ankles.
  2. Start with your feet hip-width apart, lower into a light squat with your butt behind you and strengthen your core.
  3. Step to the left with your left foot, then bring your right foot in so they are hip-width apart again. Keep tension on the band at all times.
  4. Repeat three times in one direction, then go the other way.

6. Mini Band Leg Raises (30 seconds per side)

  1. Begin standing with your feet hip-width apart and the mini band just above your ankles.
  2. Lift your right foot out to the side.
  3. Bring it back slowly and with control.
  4. Repeat for 30 seconds.
  5. Repeat on the other side.

7. Mini-band squats (1 minute)

  1. Wear your mini band just below your knees.
  2. Begin standing with your hands behind your head and your feet hip-width apart.
  3. Bend your knees and lower yourself into a squat.
  4. Press into your knees to resist the force of the mini band.
  5. Come back to your feet and repeat.

8. Shells (30 seconds per side)

  1. Remove the band or place it above the knees.
  2. Lower to the floor and lie on your left side, knees bent, resting on your left elbow.
  3. Keeping your feet touching, lift your top (right) knee.
  4. Return to the starting position and repeat for 15 seconds.
  5. During the last 15 seconds, keep your top knee up and only lower it in small pulses.
  6. Switch to the other side and repeat the series.

Repeat moves 5-7, before a final balance and mobility challenge, without mini band

9. Hip rotations (1 repetition per side)

  1. Get into a standing position.
  2. Raise your bent right leg in front of you so that it balances on your left leg.
  3. With your right leg bent, open your right knee out to the side.
  4. Take your leg back and twist your foot behind you so your knee comes down and meets your other knee.
  5. Return your foot to the elevated position, bent in front of you.
  6. Reverse that circle in the other direction.
  7. Repeat on the other side.

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