Enhance lower-body power and durability with a versatile resistance band workout, as demonstrated by this calisthenics tutor.
Personal trainer and calisthenics coach Lisa Mags has shared a lower-body resistance band workout that can be done anywhere, with or without a resistance band. The workout involves five exercises in a circuit with long working sets and minimal rest, designed to strengthen the lower body, tone and shape the glutes, thighs, and core.
The Workout
The workout consists of the following exercises, each lasting for 60 seconds followed by a 15-second rest between moves:
- Side-to-side squat: This exercise targets the quads, glutes, and adductors. To perform, stand with your feet shoulder-width apart, place the resistance band around your thighs just above your knees, and lower into a full squat with knees wide apart. Drive your hips forward to stand, then step out to the side into another squat. Repeat on the other side.
- Lunge pulse and leg lift: The Lunge pulse and leg lift exercise targets the quads, hamstrings, glutes, and adductors (though it's not explicitly mentioned in the provided text). To perform, take a big step forward with one leg, lower into a lunge, and perform five pulses up and down. Then, lift your leg high behind you. Repeat on the other side.
- Table top glute: This exercise targets the glutes, adductors, core, and hips. Start on your hands and knees, lift one leg out to your side, keeping the knee bent. Lift and lower your leg with control, keeping your core engaged throughout and hips level with the floor.
- Loaded beast and bear: This exercise targets the quads and core. With the band around your thighs, lower into a lunge, perform five pulses up and down, then lift your leg high behind you. Repeat on the other side, transitioning from the beast position (front leg bent, back leg extended) to the bear position (front leg extended, back leg bent).
Injury Resistance
Performing these exercises slowly and controlled can help make you more injury resistant and resilient, similar to barre or mat Pilates. After each round, there is a 60-second rest, and the circuit is repeated three or four times.
This workout can be done without a resistance band, making it an accessible option for those looking to strengthen their lower body and improve their overall fitness.
