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Resistance Band Exercises (Lower Body)

Exercises > Resistance Band > Resistance Band Exercises (Lower Body)

 

The following resistance band exercises are designed to improve the strength of the muscles of the lower body. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.


Resistance Band Exercises Lower Body

To begin with, the following resistance band exercises should be performed approximately 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the resistance band exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Hip Extension

Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 1). Keeping your back and knee straight, slowly take your leg backwards tightening your bottom muscles (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.

Resistance Band Exercises - Hip Extension

Figure 1 Hip Extension (left leg)

Hip Abduction

Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 2). Keeping your back and knee straight, slowly take your leg to the side tightening the muscles at the side of your thigh / hip (gluteals). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.

Resistance Band Exercises - Hip abduction

Figure 2 Hip Abduction (right leg)

Hip Flexion

Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 3). Keeping your back and knee straight, slowly take your leg forwards tightening the muscles at the front of your thigh / hip (hip flexors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.

Resistance Band Exercises - Hip Flexion

Figure 3 Hip Flexion (right leg)

Hip Adduction

Begin this resistance band exercise standing at a bench or chair for balance and a resistance band around your ankle as demonstrated (figure 4). Keeping your back and knee straight, slowly take your leg inwards tightening the muscles in the inner thigh / groin (adductors). Perform 3 sets of 10 repetitions as far as possible provided it is pain free on each leg.

Resistance Band Exercises - Hip Adduction

Figure 4 Hip Adduction (right leg)


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Less Common Exercises

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Physiotherapy Products for Exercises

 

  Physiotherapy Products for Exercises

 

To purchase physiotherapy products to assist with resistance band exercises or other exercises click on one of the above links or visit the PhysioAdvisor Shop.


More Exercises

 

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Find a physiotherapist in your local area who can assist with lower body resistance band exercises.


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