7 exercises with rubber bands to strengthen legs without leaving home

To strengthen your legs, you will not necessarily need to use heavy bars or excess discs, since with the elastic bands you can add tension and intensity to your exercises without increasing the load. Learn about the best rubber exercises to strengthen your legs and try to include them in your training routines.

The best exercises with rubber bands to strengthen legs

Lateral leg raises with rubber ankles

With this exercise you will work the gluteal muscles in a gentle way. It is an exercise aimed at people who have constant knee pain and that can serve as a specific warm-up, since it activates the gluteal muscles to prepare it to receive a greater stimulus in the main part of the training.

To do it:

  1. Lie on your side on a mat.
  2. Put a rubber band around your ankles.
  3. Place your arm on your head so that it rests on it, with your legs straight.
  4. Raise the leg that is on top and control the descent.
  5. Repeat the movement.

Rubber clams , among the most effective leg strengthening exercises

This is one of the best exercises for the gluteus medius ; In addition, you will strengthen the muscles without damaging your knees, since they do not suffer any type of wear with this movement.

Like the previous exercise, it is recommended to include it in the warm-up part to activate the gluteus or as a finish to the session to activate most of the muscle fibers.

To do it:

  1. Lying on your side, put a rubber band tied around your legs, at the height of your knees.
  2. Keep the leg that is in contact with the ground, without moving it.
  3. Make an opening of the leg that is in the upper plane.

Side scrolls with rubbers or monster walk

With this lateral displacement we return to work the gluteus medius , thanks to the rubber that gives us resistance and, to overcome it, we must exert force and control that the knee remains aligned with the foot at all times, so that the tension that is not lost is lost. generates exercise.

To run it:

  1. Step on a rubber band and hold it with both hands at the hips. The knees should be slightly bent.
  2. Shift to the side laterally.

Hip thrust with rubber

When we talk about hip thrust , we are talking about the star exercise for the development of the gluteus and the back of the leg. It is a fantastic exercise both to gain strength and muscle mass in the legs.

To properly perform this variant with rubber, you will need:

  • Sit on the floor with your scapulae resting on a bench.
  • The soles of the feet are fixed to the ground.
  • You should wear a rubber band at hip height.
  • Perform a hip thrust trying to raise your hips to horizontal
  • Return to the starting position.

To further increase the involvement of the gluteus, if possible, you can place an elastic band on your knees : in this way, you will have to try to overcome the force exerted by the elastic while keeping your knees aligned.

Squat with elastic, one of the best exercises with rubber bands to strengthen legs

The squat is the quintessential exercise when it comes to lower body training. It is a multi-joint exercise that involves a large part of the muscles of our body, both the lower body and your core or stabilizing muscles.

The squat is an exercise that must be present in any training routine, whatever the objective of the subject and in any of its variants, since its improvement will be transferred to our performance , regardless of the discipline we practice.

  • Step on one end of a rubber band and place the other end at shoulder height.
  • Prevent your spine from falling forward, tightening your core.
  • The legs are open to the width of your shoulders.
  • The heels must remain fixed on the ground at all times. You must prevent them from getting up.
  • Do a knee bend that allows you to lower your hips.
  • Try to reach a right angle to your knee and extend your legs to return to the starting position.

Rubber femoral curl

Working the back of the leg is not an easy task in the gym, since sometimes in the weight room we are faced with the disadvantage of not finding machinery designed to work this type of muscle.

Today we bring you a variant that you can do anywhere only with the help of a rubber.

  • Lie on the floor or a mat lying on your stomach.
  • Tie a rubber band to the bottom of a beam.
  • The widest end that remains, place it bundled around your ankles.
  • Keeping your quadriceps in contact with the ground at all times, you should perform a knee flexion that allows you to bring your heels close to the gluteus.

Romanian deadlift with rubber

One of the most common variants of the conventional deadlift is the Romanian deadlift. With this variation, your glutes and hamstrings will receive greater work stress.

  • Step on a rubber band with the soles of your feet.
  • Hold the end of the rubber band with your hands.
  • Keeping your knees fixed and semi-bent, you should perform a hip flexion and extension.

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