10 Attached Band Leg Strengthening Exercises

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leg strengthening exercises

About Leg Strengthening Exercises

As we age, gravity creates wear and tear on our joints. This is why attached band leg strengthening exercises are a better option for long-term fitness success.

All day, every day, our body is continually dealing with the effects of gravity. Going up stairs, walking up inclines, squatting down to lift, lunging down to reach, pushing, pulling, and walking are all daily functional movements that require the body to overcome gravity.

Knowing the amount of gravity-dominated activities the body is put through every day, it’s easy to understand why free weight squatting, leg presses, and single leg free weight squatting will create significant joint wear and tear on the hip and knee joints over time.

It is for this reason, attached resistance band leg strengthening exercises are a better option. When done correctly, they will create significantly less joint trauma while still strengthening key hip and thigh muscles.

Attached Band Leg Strengthening Exercise Benefits

There are other key benefits to attached band leg strengthening exercises that include:

  1. Allows less compressive forces on the low back, knee, and hip
  2. Trains lower body muscles to become better at dealing with ground reaction forces
  3. Enhances walking and running by being a great auxiliary strength exercise
  4. Allows you to train in all planes of movement
  5. Allows resistance to be modified quickly
  6. Enables you to perform these exercises anywhere
  7. Allows better recruitment of the Glute Medius which is the key stabilizer of the knee
  8. Allows free weights to be added to increase vertical load
  9. Unloads joints using band assistance
  10. Provides dynamic stretching and joint mobilization

Top 10 Attached Band Leg Strengthening Exercises

  1. Assisted Squat
  2. Squat
  3. Assisted Lunge
  4. Split Squat
  5. Reverse Lunge
  6. Lunge Toward
  7. Split Jump
  8. Step Up
  9. Step Down
  10. Side Lunge


Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

3 Responses to "10 Attached Band Leg Strengthening Exercises"
  1. Another example of why Dave Schmitz is “The Expert” on resistance band training.

  2. Brian Riley says:

    Dave looking for a new program to crank out. Loved the last two especially core chaos.
    You have anything in the 90 day range.
    Looking for something to keep a mature guy of 58 interested lol.

  3. RBT-Site-Admin says:

    We’ve got over 15 programs in the Band Gym. None of them are specifically 90 days but there is enough there to keep you interested.

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