Resistance Band and Medicine Ball – Lower Body Exercises

Resistance Band Squat

Place resistance band above the knee and start in a wide stance, toes slightly turned outward.

Keeping weight in the heels, push your hips down and back like you are sitting in an invisible chair. Keep pushing knees apart as you sit back, back straight, core engaged, keeping tension on the band. Push through heels and hips to stand back upward.

Resistance Band Walking Squat

Place resistance band above the knee and start in a wide squat, hips back, weight in the heels, back straight.

Staying in the squat, begin taking small steps across the room, keeping low.

Resistance Band Glute Bridge Abduction

Place resistance band above the knee, laying on your back with knees bent. Push into your heels and lift your hips up towards the ceiling, squeezing through your glutes and hamstrings.

Once up in the bridge, push the knees out to the side, creating tension in the band and working the hips. Bring knees back in and roll back down the spine to your back.

Resistance Band Clam

Place resistance band above the knee, and lay on your side, knees bent at 90 degrees, legs stacked on top of one another.

Keeping the arches of your feet together, rotate the top knee, trying to point it up to the ceiling, squeezing through your hips. Reverse the movement to complete one rep.

Resistance Band Fire Hydrant

Place resistance band above the knee and come onto your hands and knees.

Keeping your back straight and core tight, begin lifting one knee, pointing it out to the side, trying to get the thigh parallel to the floor, squeezing through the hip. Reverse the movement to complete one rep.

Resistance Band In and Out Squats

Place resistance band above the knee and start in a standing position, feet fair enough apart to keep tension on the band.

Jump your feet out wide and in one fluid movement come down into a wide squat, pushing your hips back, keeping your chest up and back straight. Push into your feet, jumping back to an upright position.

Resistance Band Laying Abduction

Place resistance band at the ankle and lay on your side, supporting your head.

Rotate the foot to point slightly up and then lift the top leg, squeezing through the glute and hip. Reverse the movement to complete one rep.

Medicine Ball Glute Bridge

Laying on your back, place your feet on the medicine ball, hands down by your sides.

Squeeze through your glutes, hamstrings, and core to lift your hips up toward the ceiling. Reverse this movement to complete one rep.

Medicine Ball One Leg Glute Bridge

Laying on your back, place one foot on the medicine ball, the other leg extends straight out, foot flexed.

Squeeze through your glutes, hamstrings, and core to lift your hips up toward the ceiling. Reverse this movement to complete one rep. Do both sides.

Medicine Ball Twist Lunge

Start in a standing position with the medicine ball in your hands. Take a big step forward, feet hip distance apart, and bend into both knees to come down in a lunge, trying to get your front thigh parallel to the floor.

While in the lunge, twist over the front leg with the medicine ball, squeezing through the core and obliques. Return to center. Press through the front foot to return you to standing. Alternate sides.