A 20-Minute Workout with a Resistant Band for the Ultimate Burn

Many fitness enthusiasts believe that to get your legs burning, you must incorporate weights and a variety of the ‘bells.’ Hence, they will have kettlebells, dumbbells, and barbells aplenty. However, all you need for the perfect leg workout is a simple resistant band.

Most exercise is happening indoors these days due to the pandemic. An exercise regimen that requires minimal equipment is the best for home-based use.

The Twenty-Minute-Leg Workout

With the following four-exercise-at-home regimen, a band and space to stretch are all you need.

1.      Glute Bridge and External Rotations

• Wear your exercise band around your thighs just above the knees
• Lie flat on your back on your exercise mat
• Place your feet flat on the floor with your knees hip-width apart
• Supporting your core, squeeze your glutes raise your hips into the bridge position
• Pause in that position for up to 5 counts then sink back onto the ground (do not allow your knees to cave in)
• Remain in the bridge position after the 20th time and push your knees out as far as they can go
• Hold the position then bring the knees back into the original position
• With your knees in this position, execute 20 external rotations
• Lower back onto your mat

Perform two sets of this with twenty bridges and twenty rotations. Take a 30-minute break between sets. To make the exercise more interesting:

• Attempt single-leg glute bridges by raising a leg off the ground.
• Do your rotations on the outer edges of your feet.

2.      Reverse Lunge

• Wear your resistant band around your thighs above the knees
• Stand with your feet flat on the floor hip-width apart
• Shift your weight to your left leg and step back with your right
• Make a 90-degree angle bend with your left leg and sink into a lunge until the right foot flutters above the floor
• Pause for a few seconds, get back to the standing position, and change to the right foot

Perform two sets of twenty repeats on each leg with a 30-minute rest between sets.

3.      Monster Squat Square

• Wear your resistant band slightly above your knees.
• Stand with your feet hip-width apart.
• Sink into a quarter squat with your knees slightly bent and hips back. Your chest should be raised and out.
• Move one step in front with your right foot, then your left. Keep the breadth distance.
• Move one step back behind with your right foot, then your left.

Do two sets of twenty steps on each leg with a 30-minute break in between sets.

4.     Hamstring Curl

• Wear your band around the midsection of your feet.
• Lie on your stomach on your mat and with your legs spread wide.
• Dig your toes and thighs into the floor.
• Lift your right foot towards the hips pushing against the resistance.
• Lower the foot against the resistance and repeat with the left foot.

Perform two sets, twenty repeats per leg with 30-minute breaks between the sets. Ensure your hips remain on the floor to fully benefit the hamstrings.

[avatar user=”PaulWallace” /]ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes