Search

5 Lower Body Miniband Exercises

Updated: Apr 27


Perform each movement for 30-60 seconds or for as long as you can with proper form. 


1. In and Outs


a. Begin with the band around your ankles and in a quarter or half squat position

b. Step your right foot out 6 or 8 inches and then your left foot out 

c. Bring your right foot back to the starting position, followed by your left foot

d. Halfway through the exercise, switch the lead foot to your left

2. Marches


a. Begin with the band looped under and around both feet

b. Keeping your right foot flexed, slowly raise it up into a march-style position

c. Hold for a 2 or 3 count and lower back to the starting position 

d. Be sure to engage your abdominals throughout this exercise

3. Fire Hydrants


a. Come down onto all fours with your hips directly over your knees and your shoulders directly over your wrists

b. Keeping your legs at a 90-degree angle, bring one leg straight up and out away from your body

c. Hold for a beat and then bring that same leg back to the starting position

4. Side Kickouts


a. Begin in a standing position with the band around your ankles – feel free to use a wall, countertop, chair, etc. for support as needed

b. Kick your left leg straight out to the side, keeping your upper body as still and stable as possible

c. In a controlled manner, lower your leg back to the starting position

5. Box Walks


a. Begin in a quarter or half squat position, with the band around your quads, just above your knees

b. Step to your right 6-8 inches and close that same distance with your left foot

c. Step forward 12-15 inches and close the distance with the opposite 

d. Step to the left 6-8 inches and close that distance with your right foot

e. Step backwards to return to where you started

Give these exercises a try to mix up your workouts and give your glutes and core a new challenge!

0 views

Let's Stay in Touch!

  • Black Facebook Icon
  • Black Instagram Icon