When we exercise, we use many kinds of exercise equipment. Of course, some equipment is very good, and elastic bands are one of them. There are many uses of elastic bands, such as back exercises, leg exercises, etc. Some people still know the methods of leg training with elastic bands. So, what are the methods of leg training with elastic bands? Let’s take a look.
Stretch band squat
1. Step on the middle part of the elastic band with both feet, hold both ends of the elastic band with both hands, stand upright, and raise your hands to your shoulders with your palms facing forward. This is the starting position of the movement.
2. Keeping the position of your hands unchanged, slowly bend your knees and squat down, keeping your hips back and your upper body straight. Inhale while squatting until your thighs are parallel to the ground.
3. Pause at the bottom for a moment, then stand up and return to the starting position. Exhale as you stand up.
Elastic belt box squat
1. Start by standing in a square frame with a box of appropriate height behind you. Attach the elastic bands to both sides of the barbell and check that the band pegs, racks, or dumbbells are under proper tension. If dumbbells are used, make sure they don't move. Also, make sure the dumbbells you use are heavy enough for the bands you're using. The dumbbells can be lowered using additional weight discs. If you need more tension, you can widen the base on the floor or roll up the band. Generally, you'll want a box that's the right height for your parallel squats, but you can go higher or lower depending on your needs.
2. Go under the barbell and place the barbell across the back of your shoulders. With your shoulder blades together, rotate your elbows forward and try to bend the barbell over your shoulders. Remove the barbell from the rack and stand into position with your lower back forming a tight arch. Place your feet farther apart to focus more on your back, glutes, adductors, and hamstrings, or move your feet farther apart to focus more on your quadriceps. Keep your head facing forward.
3. Tighten your back, shoulders and core muscles, push your knees and hips out, and lift your bodybegins to decline. Sit with your hips back until you are sitting on the box. Ideally, your shins should be perpendicular to the ground. Pause when you touch the box and relax your hip flexors. Don't bounce on the box.
4. Keep the weight on your heels, push your feet, push your knees out, move your body upward away from the box, and drive your body with your head. Continue upward, maintaining tension from head to toe. Carefully return the barbell to the rack.
Elastic band deadlift
1. Stand with your feet separated, lean over, keep your shoulder joints in front of your knees, and hold the elastic rope tightly. This is your starting position.
2. Contract the buttocks and the back of the thigh to return the body to an upright posture, keeping the knee joint slightly bent during the process.
Elastic band heel raise
1. Step on the middle of the elastic band with the toes of both feet, hold both ends of the elastic band with both hands, stand upright, and then raise your hands to the shoulder position with the palms facing forward. This is the starting position of the movement.
2. Keep your arms in position, stand on tiptoes while exhaling, hold at the extreme position for 1 second, and feel the tension in the calf muscles.
3. Then slowly return to the starting position while inhaling.
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