Coach Rozy’s “Wednesday Exercise of the WEAK”

Single Leg Band Push and Band Pull

by

Nate Christensen, Coach Rozy Intern

This week we have not one, but TWO exercises to help strengthen your legs and core simultaneously to give you a more intense workout and get the most out of your gym session.

The first exercise is the BAND PUSH. As you’ll see in details below, it involves an isometric contraction (where you hold the position and tighten the muscle with no movement) of your core to keep your opposite leg from moving throughout the workout. This is the same type of work your body does doing a plank or leg lift. The BAND PUSH exercises main focus is to work the hip extensors located in the back of your thigh.

The second exercise is the BAND PULL. The BAND PULL primarily works your hip flexors, located in the front of your thigh, while working your core from holding the leg off the ground throughout the exercise. This movement is similar to upward knee drives. It can help with kicking in sports or just improving hip flexor strength

Using bands to train your legs is especially beneficial if you have knee or hip problems due to load bearing activities. The bands offer an alternative resistance than traditional movements when you compare squats and/or deadlifts. They are also beneficial to athletes and advanced exercisers because of the difference in resistance and constant pull of resistance from the bands throughout the exercise.

BAND PUSH:

• Find a small resistance band (Ankle Band) and pick one with the level of resistance you wish to use (remember, in most cases, bands are labeled by color to indicate difficulty. Typically the darker the color, the more tension the band has).

• Lie down on an exercise mat or comfortable surface.
• Put the band on both feet (think being around you shoelaces – NOT THE ANKLES), positioning it just below the balls of the feet to ensure the band doesn’t come loose during the exercise.
• Lie on your back with both legs off the ground and a 90 degree angle between both your torso and thighs and lower leg and thighs.
• Starting with your right leg, extend the leg outward in front of you until it is straight while simultaneously holding your left leg in the starting position.
• At the same speed, bring the right leg back to the starting position.
• Repeat desired repetitions and then switch to the left side and repeat steps 4 – 6.

BAND PULL:

• After finishing your desired repetitions for the band pushes, stay in the same position on the ground.
• Extend both legs straight out in front of you, keeping them about 8-12 off the ground.
• Starting with your right leg, pull the leg back towards your torso, flexing your knee and hip.
• While doing step 3, make sure to keep your opposite leg straight and extended, keeping it the same level off the ground.
• Return the leg out to the starting position so both legs are extended and off the ground.
• Repeat to desired repetitions and then repeat steps 2-4 with the left leg.

For beginners, use a low tension band to start out. If you are unable to keep the opposite leg stable during either of the exercises during the movement, use a lighter band. During the band pulls, raise the height of your leg lift at the starting position to where you can physically do the exercise. Take breaks if needed.

For advanced exercisers, use a higher tension band. During the band pulls, lower the legs to 6 inches off the ground through the entirety of the workout. Focus on keeping both legs off the ground as long as possible.

Complete 2 sets of 10 each leg for both exercises starting out.

To work more on muscular endurance, do 15 reps per set.

Increase band tension if 10 reps are easily completed.