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Resistance Band Exercises (Lower Body)

Written by Brett Harrop

Updated:

The following resistance band exercises are designed to improve the strength of the muscles of the lower body. You should discuss the suitability of these resistance band exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Resistance Band Exercises – Lower Body

To begin with, the following resistance band exercises should be performed approximately 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the resistance band exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Hip Extension

Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 1). Keeping your back and knee straight, slowly take your leg backwards tightening your bottom muscles (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.

Resistance Band Exercises - Hip Extension
Figure 1 – Hip Extension (left leg)

Hip Abduction

Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 2). Keeping your back and knee straight, slowly take your leg to the side tightening the muscles at the side of your thigh / hip (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.

Resistance Band Exercises - Hip abduction
Figure 2 – Hip Abduction (right leg)

Hip Flexion

Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 3). Keeping your back and knee straight, slowly take your leg forwards tightening the muscles at the front of your thigh / hip (hip flexors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.

Resistance Band Exercises - Hip Flexion
Figure 3 – Hip Flexion (right leg)

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Less Common Resistance Band Exercises – Lower Body

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