How Using a Resistance Band Can Make a Simple Lower Limb Exercise More Advanced

Split Squats with Resistance Band

Loop a band around a sturdy object and your front leg so that the band is trying to pull your knee inwards. Split squat down while pulling out with your knee so that the knee stays in line with your foot.

Benefit: Better engagement of your glutes, helps with control and stabilisation of the muscles in the leg.

Calf Raises with Resistance Band

Loop a band around a sturdy object and the leg you are calf raising with so that the band is trying to pull you inwards. Calf raise while resisting the band from collapsing your foot inwards.

Benefit: Better challenge for the lateral lower leg muscles and the muscles inside your foot.

Wall Sit with Resistance Band Pulses

Set up by tying a resistance band around the knees. Get into a wall sit and pulse your legs in and out against the band.

Benefit: Better engagement of the glutes and core.

Side Plank Abduction Hold with Resistance Band

Set up into a side plank on your knees. To make it harder, raise the top leg up and hold/pulsate. Engage the bottom core and glute so that your body does not collapse down.

This is a very hard exercises, so it is recommended that you take careful steps to progress from a side plank to aide plank with leg up and no band and then using a band after.

Not recommended for people with shoulder injuries until resolved.

Note: make sure the hips + shoulders are not rolling in or back and everything is square.

Benefit: Helps strengthen the lateral structures together as a whole.