Leg Exercises

Kbands Side Lunge

The side lunge offers a great way to work your hips and strengthen the lower part of your core. To increase the tension in this move, clip the resistance bands to your legs with the long band in the front and the short band in the back. Now widen your base and extend your hands forward for balance as you shift your weight entirely over your right leg. Then move your weight back to the center. Then shift it over your left leg. As your weight drops down on each side, make sure your hips rock back and your knees stay pointed forward. Don’t let your knees rotate to the sides, since this can strain your knee joints.



Kbands Step Up

Step ups can offer a great way to build power in the legs and explosive force in the core, especially with the addition of the KB leg resistance bands. Find a sturdy box or step that can support your weight. The height of your step is important. When your foot is planted on the step, your hip and knee should form right angles. Place your right foot on the box, and then rise up and drive your left knee up toward your chest. Then return your left foot to the ground. Repeat this move on both sides. Always drive the move with your hips and stay in control.



Kbands Squat

Attach the KBands securely around your legs with the long band in front and the short band in back. Plant your feet slightly wider than your shoulders and move into the squat by pushing your hips back. You can also move your feet closer together to target different areas of the same muscle groups. But no matter how you position your feet, the Kbands squat will bring better results if you focus on moving your hips backward and NOT moving your knees forward. So pay close attention to your body position and your technique during this move. Hold your hands in front of you for balance as you squat and make sure you feel the tension in your hips and glutes. If these areas aren’t burning, re-check your alignment.



Kbands Side Raise

Start the standing side raise by using your left leg as your base leg. With the Kbands in place, shift your weight onto your left leg and get ready to lift your right knee. The standing side raise requires balance, focus, and control over your body position. As you raise your right knee up toward your chest, lean your torso to the left. Then slowly extend your right leg until your body forms a T. The longer you hold this position while wearing the Kbands, the greater the burn you’ll feel in your hips and glutes. Maintain the standing side raise with the Kbands for three to five seconds and you’ll start seeing improvements in your mobility, balance, and athletic performance.



Kbands Wall Drill

The Kbands wall drill can be used by athletes to build speed and agility. It can also contribute to a great interval training plan, since it elevates the heart rate quickly. Press your palms flat against a wall and step back until your body is leaning toward the wall at a 45 degree angle. Keep your back flat as you move through the wall drill. You can use the KBands to increase resistance in the move, but you can also relax the KBands and increase your speed if you’re focusing on heart rate and intervals. Once you’re in position and your back is flat, start running in place, bringing your knees up toward your chest at your chosen speed.



Kbands Side Raise

The side raise offers a great way to tone your backside, and with the Kbands in place you can increase your resistance and get faster results. Put on the KBands and lie on your side on the floor. Use your elbow to prop up your torso. When you’re ready, raise your top leg toward the ceiling. Keep your knee straight. To tone your backside and keep the tension focused in your glutes, make sure your raise the leg with your heel, not your toe, leading the way toward the ceiling. This minor rotation can make a big difference in your results.



Kbands RDL

The RDL offers a great way to build strength in your hamstrings and core. With the KBands attached securely, place all your weight on your right leg. Now lean forward and lift your left leg up behind you until you reach a 90 degree angle (Your left leg should be parallel to the floor). Keep your hands extended forward for balance and maintain that position for a second or two before lowering your leg back to the floor. Keep your left knee straight and make sure you maintain a straight line through your chest, back, and elevated leg. Work against the resistance of the KBands to stay straight. If your back droops during the RDL or you bend at the hip or knee, you’ll compromise your results.



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