Lower Body Exercises

Calf Raises

https://www.youtube.com/watch?v=wfoAnZWwv38&list=PLkgjBvobbDemNKEEiZcBMmOW4jrhRPVab
  • Form:
    • place a chair in front for balance or stand in front of a wall (video 1)
    • raise and lower your heels in a controlled motion for the desired repetitions
    • advance to two-legged calf raises on a step-stool or on a set of stairs (video 2)
    • advance to one-legged calf raises on a step-stool of on a set of stairs (video 3)
  • Breathing – exhaling while raising your heels and inhaling while lowering

Glute Bridges

https://www.youtube.com/watch?v=wahcR2ejQjQ&list=PLkgjBvobbDemKyCSuQLWIgBie33P2mRV-
  • Form:
    • Lie down on the floor with your knees bent so that your feet are flat on the floor and place your palms down on the floor beside your lower back/butt (video 1)
    • raise your pelvis until you form a straight line from your shoulders to your knees
    • slowly lower your pelvis back to the starting position
    • repeat the movement for the desired number of repetitions
    • advance to placing your lower legs and feet on a chair (video 2)
    • advance to placing your lower legs and feet on an exercise ball (video 3)
  • Breathing – exhale while raising your hips and inhale while lowering

Hip Abduction

https://www.youtube.com/watch?v=Yt68QEr0NCs&list=PLkgjBvobbDemOJwbweb8e4Zzfis5bQf4Z

  • Clams: Form (video 1):
    • Lie on your side with your knees bent at 90 degrees and you ankle, hips, and shoulders in a straight line
    • the resistance band tied around both legs, just above the knees
    • separate your knees while keeping your feet together
    • repeat the movement for the desired number of repetitions
  • Hip Abduction: Form (video 2):
    • stand next to a chair with your feet about 6 inches apart and tie the resistance band around both ankles
    • support your body weight on one leg with the other abducts at the hip (spreads away from the other foot)
    • control the movement of the active leg back to the starting position
    • repeat the movement for the desired number of repetitions
  • Breathing – Exhale as you spread your knees and inhale as you return to the start position

Hip Adduction

https://www.youtube.com/watch?v=vuvDZ2VLeDA
  • Form:
    • tie the resistance band around a couch leg or banister spindle and have a chair available for balance
    • stretch the active leg out so that there is slight tension on the band and steady yourself on the supporting leg
    • adduct at the hip (pull your active foot towards your stationary foot
    • slowly control the release of the active leg back to the starting position
    • repeat the movement for the desired number of repetitions
  • Breathing – exhale when pulling the active foot towards the other and inhale during release

Side Steps and Lateral Lunges

https://www.youtube.com/watch?v=YZuRt_WDi9o&list=PLkgjBvobbDenCYK0rumCApyH1bf92ohto
  • Side Steps – Form:
    • stand with your feet 6 inches apart and tie the resistance band around both legs, just above the knees
    • get into a squat position with your toes pointed forward and your shoulders over top of your knees
    • side step in one direction and then back again, remaining in the squat position as you move
    • transfer your body weight over the planting foot
  • Lateral Lunges – Form:
    • using the same band as side steps above the knee, or tie the band around each ankle
    • take a bigger step sideways so that your trail leg extends fully as you move across the floor
    • returning to the squat position after each step and move in both directions, left to right and right to left
    • transfer your body weight over the planting foot
  • Breathing – try to breathe rhythmically, exhaling as you step and inhaling as you reset

Forward Lunges

https://www.youtube.com/watch?v=ykW68LKG1VI
  • Form:
    • start with your feet shoulder width apart and your hands on your hips
    • step forward with one leg lowering your body until the front knee in bent at approximately 90 degrees
    • push back up through your heels and reset to standing position
    • alternate legs, back and forth for the desired number of repetitions
    • to enhance this exercise you can hold some form of weights in each hand, evenly distributed or a backpack
  • Breathing – inhale while stepping forward and exhale while pushing back up to standing position

Step-ups with Knee Drive

https://www.youtube.com/watch?v=EpEGCFyDdK8
  • Form:
    • start on a set of stair or a step-stool that is no more than 12 inches in height and advance to two stairs or a dining-room chair
    • step up with one leg and drive the other knee up with full extension of the stepping leg
    • when fully extended rise on your toes for a more advance movement and return to standing position on the floor
    • repeat with the same leg for the desired number of repetitions and then do the same with the opposite leg
  • Breathing – exhale during step-up and fully extending and inhale while lowering yourself back to standing on the floor

Seated Knee Flexion

https://www.youtube.com/watch?v=0N1DjWD10-o
  • Form:
    • tie the resistance band around a couch leg or banister spindle so that makes a circle
    • place the band above the heel of your shoe so that it doesn’t slide off when your leg is extended
    • move your chair back just enough to have some tension on the band when your knee is fully extended
    • pull your foot back towards the chair, flexing at the knee and keeping your upper leg from lifting off the chair
    • slowly straighten (extend) your knee in a controlled fashion
    • repeat for the desired number of repetitions and then switch to the other leg
  • Breathing – exhale while pulling your foot back towards that chair and inhale while extending your knee

Squats

https://www.youtube.com/watch?v=OUMB6cDE_Xw
  • Form:
    • stand on the resistance band with your feet shoulder width apart, toes pointed forward
    • bend so your knees are at approximately 90 degrees and your chest is over top of you feet
    • take the slack out of the resistance band by wrapping each end around your hands
    • fully extend to the upright position
    • repeat for the desired number of repetitions
  • Breathing – inhale while lowering into a squat and exhale during extension to upright position

Sit to Stands

https://www.youtube.com/watch?v=wwuLgIlPGhU
  • Form
    • stand in from of a standard dining room chair with your feet shoulder width apart
    • cross your arms across your chest
    • lower your backside to the chair by flexing at the hips and knees and keeping your chest over your feet
    • push through your heels to upright, standing position
    • repeat for the desired number of repetitions
  • Breathing – inhale during the stance to sitting movement and exhale while returning to stance

Seated Knee Extensions

https://www.youtube.com/watch?v=CtFr_U5D4NQ
  • Form
    • tie your resistance band together to make a loop and place it around the back leg of a standard dining room chair
    • sit in the chair and put your foot through to loop and then twist the loop over the toe to make a figure eight
    • there should be no slack in the band when you are in the normal sitting position (knees bent at 90 degrees)
    • straighten you leg out in front of you and return to the starting position in a slow controlled manner
    • repeat for the desired number of repetitions
  • Breathing – exhale while straightening (extending) your knee and inhale while lowering your leg to reset