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10 Resistance Band Leg Exercises For At-Home Lower-Body Workouts

trainer kehinde anjorin performing quadruped resistance band leg exercise

Kathryn Wirsing

Don’t get me wrong; I love using weights to build stronger, more defined legs—but it IS absolutely possible to see results without them. Whether you’re working out at home from a teeny-tiny bedroom or just need a break from the dumbbells, kettlebells, and barbells (oh my!), do yourself a favor and give resistance band leg workouts a chance.

But how can you possible reap major benefits with just resistance bands—especially if you’re used to hitting the weights? Two simple tactics make a world of difference.

The first: unilateral (a.k.a. single-leg) exercises, which require your working leg to fire double-time. And the second: tempo work, in which you slow down your pace to increase the amount of time your muscles spend under tension (or actively engaged), ultimately increasing the stress you put on them and boosting the results you see.

Trust me, DIY a workout with the resistance band leg exercises here and you’ll never underestimate this super-simple piece of equipment ever again. Your entire lower body, from your glutes to your quads to your hamstrings, will be torched for days.

Time: 15 minutes

Equipment: long resistance band, box (or another sturdy, elevated surface, like a stair)

Good for: legs, lower-body

Instructions: Choose four exercises below. Perform 15 reps of each, then continue onto the next, resting only as needed. After you’ve finished all of your movements, rest for at least one minute. Then, repeat three times more for a total of four rounds.

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1

Banded Curtsy Lunge

Muscles worked: quads, glutes, hamstrings

How to: Start standing with feet hip-width apart, a long resistance band beneath arch of right foot, and one end of the band in either hand at chest-height, elbows bent and close to body. Take a big step back with left leg, crossing it behind right side. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible. Return to start. That’s one rep. Perform 15 on each side, then continue on to your next move, resting as needed. After you’ve finished all of your exercises (remember, you’re doing four total), rest for one minute, then repeat the entire workout three times more for a total of four rounds.

Pro tip: Press right knee outward throughout movement to engage side-butt (a.k.a. glute medius) muscle.

2

Banded Front Squat

Muscles worked: quads, glutes, hamstrings

How to: Stand on the middle of the resistance band with feet hip-width apart, holding one end of the band in either hand. Bend arms to bring hands up next to ears, and lift elbows up until triceps are parallel to the floor and narrow. This is your starting position. Keeping arms still, engage core and bend at knees to sink hips back and down until thighs are parallel to floor. Press through feet to extend legs and return to standing. That’s one rep. Perform 15, then continue on to your next

The fitness band for all seasons





Xiaomi recently launched the much-awaited Mi Band 5 in India, a few months after its global launch. At the same event, the company also introduced its first-ever smartwatch, the Mi Watch Revolve. But such is the price and appeal of the Mi Band 5 that it hogged much of the limelight. For the right reasons as we understand in this Mi Band 5 review.

Xiaomi has launched the Mi Band 5 at a competitive price of Rs 2499. It is interesting because the Mi Band 4 sells at around Rs 2299. So basically, now the fitness band to buy from Xiaomi is the Mi Band 5 because for just Rs 200 extra it brings so much more to the table.

Mi Band 5: Design

The Mi Band 5 features the classic Mi Band design that has been with this fitness tracker since the first Band. Although there have been minor changes in the display size, the capsule-shaped tracker has been one constant. That is alright, though. The design is fine enough, and even if it doesn’t change, the one good bit is that it works well.

The Mi Band 5 looks identical to the Mi Band 4 but comes with a bigger 1.1-inch display, which is a welcome change. So, Xiaomi has retained the compactness but at the same time, it has managed to provide a bigger and brighter viewing display to the Band fans. Xiaomi has used the AMOLED panel for the display, and true to character the display shows bright and brilliant colours.There is a touch key right below the display that pretty much helps you in controlling the fitness band.

Xiaomi has used the silicone straps that will fit almost all wrists sizes. There is nothing outlandish or eye-catching about the straps and they are quite comfortable to put on for hours. While trying the band, I rarely removed it and not even once did my skin felt itchy or uncomfortable.On the rear of the Mi Band 5, there is the heart rate sensor. There are also two pins below the sensor which connect to the charger

This brings me to the most endearing thing about the Mi Band 5: its magnetic charging point. This means that you now no longer have to struggle to pop out the fitness tracker from its strap to charge it. The magnetic charger can be attached to the port and charged with the straps on.

Mi Band 5: Performance

To set up the Mi Band 5, users will have to first download the Mi Fit app and create an account. The app records health data, step count, and analyses sleep. However, for everything that you want your app to know, you will have to grant permissions. For instance, if you want to get notifications for calls or messages you will have to enable that in the settings. Although the app caters to some of the most practical needs, it is slightly convoluted and the user interface could be a bit complicated