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Miniband Lower Body Exercises

Updated: Apr 8

Let me make a note here about the differing resistances of minibands. Usually, sets will come with at least three different resistance levels – light, medium, and heavy – but others will come with more varying degrees of difficulty. Make sure that when you are doing exercises with minibands, you pick the band that is best for both your fitness level and that specific exercise. You may have to switch bands during the same exercise if it becomes difficult and you can’t complete your reps with good form. And that’s ok! Do what’s best for you, where you’re at. 


Now…on to the exercises!


1. Side Lying Leg Raise


a. Lie on your left side with your legs straight out and your head either resting on your bicep or in your hand, with a band around your ankles

b. Flex both feet, then exhale and slowly raise your right leg as high into the air as is comfortable and lower back to the starting position in a controlled manner

c. Repeat 10-12 times on each side

2. Miniband March


a. Begin in a standing position with the band looped around both feet

b. Exhale and bring your right knee up to a 90 degree angle, keeping your foot flexed

c. Hold at the top for a count and then lower back to the starting position

d. Repeat 10-12 times on each side

3. Miniband Squat


a. Begin in a standing position with your feet about shoulder width apart and the band around your thighs just over your knees

b. Exhale and slowly lower into a squat, making sure that your knees don’t cave in, but pushing out against that resistance

c. Repeat 12-15 times

4. Pulsing Glute Bridge


a. Lie on your back with your knees bent and a few inches from your butt with your hands at your sides and the band around your thighs just above your knees

b. Exhale and push through your heels, raising your butt off the floor until your body is in a straight line from your knees to your shoulders

c. Holding this position, pulse the knees out and back to the original position

d. Do 15-20 pulses and then return to the starting position

e. Repeat 2-5 times

5. Miniband Donkey Kicks


a. Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips, with the band around your thighs just above your knees

b. Flex your right foot and, keeping your leg at a 90 degree angle, raise it into the air as high as you can

c. Lower back to the starting position

d. Repeat 10-12 times on each side

6. Lateral Walks


a. Begin in a standing position with the feet a little bit wider than the shoulders and the band around your thighs just above your knees

b. Step your right foot out to the right, creating more tension on the band, and then step your left foot to the right, back to the original distance apart; do not bring your feet together

c. Take 5 steps in each direction

d. Repeat for 30-60 seconds

7. Plank Kickbacks


a. Begin in a plank position, either on your forearms or your hands, with the band around your thighs, just above your knees

b. Keeping the rest of your body as still as possible, exhale and slowly raise your right leg straight up into the air as far as is comfortable

c. Slowly lower back to the starting position and switch to raising your left leg

d. Repeat 10-12 times on each side

These are just a few of the ways that you can incorporate minibands into some exercises that you probably already do! And the more you get used to them, the more you can play around with adding them to different exercises or increases the resistance difficulty with certain exercises. So, grab your minibands and try a miniband workout today!

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