People don’t normally associate standard resistance bands with leg workouts. However, the accessories that come with the Aylio system allow users to target every muscle in the legs. That include thighs, quads, hamstrings, and calves! Check below to see a bunch of examples of how you can get your legs ready to be shown off at the beach this summer. Put some energy into the workouts and embrace the burn — no pain, no gain!
Different exercises require different levels of resistance. For each exercise, choose the level of resistance that you feel most comfortable with. Remember, if you find an exercise too easy, even with the heavy duty orange band, you can always stack additional bands to the handles or ankle straps for an added degree of difficulty. The Aylio system supports up to five bands and over 100 lbs. of resistance! Try to add a little extra resistance each time you perform an exercise to keep your body challenged.
Crossed Resistance Side Steps
Difficulty: 5/10
Setup: Stand on the center of the resistance bands with your feet shoulder width apart.
Motion: Hold the handles so that the bands cross. Now take two steps in one direction and then two steps in the other.
Resisted Split Squat Lunges
Difficulty: 4/10
Setup: Stand on the center of the resistance band with your front foot.
Motion: Keep one foot back and squat down until the knee of your back foot gently taps the floor. Then come back up slowly.
Alternating Leg Extension
Difficulty: 4/10
Setup: Sit on a chair with your back to the door approximately 2 feet away. Secure the resistance bands at the bottom of the door and connect them to your ankle straps.
Motion: Raise one foot at until the leg is parallel with the floor. Then bring it down slowly and do the same with the other leg.
Squats
Difficulty: 6/10
Setup: Stand on the center of the resistance band with your feet shoulder width apart.
Motion: While holding the handles at your shoulders, squat down into a sitting position and then rise slowly.
Seated Cross-Body Leg Pull
Difficulty: 4/10
Setup: Anchor the bands either at the bottom of the door or a few inches off the ground at the side of the door. Connect both sides of the band to one ankle strap.
Motion: While sitting with your working leg straight out and parallel to the door, move it upward and across your body. Then slowly bring it back to it’s original position.
Alternating Leg Curl
Difficulty: 4/10
Setup: Anchor the bands at the top of the door.
Motion: Kneel down facing the door. Hold both handles locked at your forehead and crunch down against the resistance until your elbows tap your knees. Then come right back up.
Hamstring Curls
Difficulty: 4/10
Setup: Anchor the bands at the top of the door.
Motion: Kneel down facing the door. Hold both handles locked at your forehead and crunch down against the resistance until your elbows tap your knees. Then come right back up.
Resisted Run
Difficulty: 2/10
Setup: Anchor the bands at the bottom of the door and attach them to the ankle straps.