If you would like to build muscle, as well as improve power and endurance, therabands are one of the best strength training tools that you can use. Unlike dumbbells and kettlebells, therabands put less pressure on the joints and can target small as well as large muscle groups at once. Varying from light to heavy, there are different levels of resistance that you are able to work with.
Therabands are especially useful for working your lower body, together with the legs and glutes, as they compel you to move with better form as well as produce power from the correct muscles. If you are suffering from knee pain, therabands are exceptionally handy for strengthening the muscles around the joint so that they can stand up to a stronger load.
Here are some exercises that you can do with a theraband to work out your lower body.
Bent Knee Forward Walk – Ankles
- Knot your theraband and place it around both ankles. Make sure that the band is taught when you stand with your feet shoulder-width apart.
- Keep your knees bent and walk forward.
- Place your forward foot entirely on the ground before lifting your other leg.
- Repeat your forward walk for between 10 and 12 steps.
Bent Knee Backward Walk – Ankles
- Knot your theraband and place it around both ankles. Make sure that the band is taught when you stand with your feet shoulder-width apart.
- Keep your knees bent and walk backwards.
- Place your back foot completely on the ground before lifting your other leg.
- Repeat the backward walk for between 10 and 12 steps.
Bent Knee Forward Walk – Knees
- Knot your theraband and place it just above your knees. Make sure that the band is taught when you stand with your feet shoulder-width apart.
- Keep your knees bent and walk forward.
- Place your forward foot totally on the ground before lifting your other leg.
- Repeat your forward walk for between 10 and 12 steps.
Bent Forward Walk Lateral Walk – Knees
- Knot your theraband and place just above your knees. Make sure that the band is taught when you stand with your feet shoulder-width apart.
- Move to the right, pushing with your left foot while stepping laterally with your right leg.
- Bring your left foot back to your starting position and continue.
- Repeat as you move to the left.
Therabands work by adding an external resistance force which can be applied without having to hold extra weight per se. They are flat, sometimes looped bands that vary from thin sizes to thick. Therabands provide resistance at varying degrees of difficulty (light, medium, heavy, extra heavy) when providing the opposite force with your own body weight. When they are fastened in place, it is possible for you to push, pull, curl, etc. against the rubber resistance.
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