How to Do Seated Leg Exercises with a Theraband

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Below are some seated exercises to help strengthen and tone the legs. Seated versions are great for those with arthritis, joint replacements or anyone who finds standing exercises hard to do. They work all of the major muscles in your legs. They are helpful if you are living with chronic knee, hip or ankle pain. The stronger your muscles are the less pressure there is on the joints. Read on to learn how to do seated leg exercises with a theraband.

Things You'll Need

  • A theraband or dynaband

Seated Leg Extension

  • Sit up straight in a chair with the band around your ankles. If possible sit away from the back of the chair and use your abdominal muscles to hold you up straight. If this bothers your back, just slide all the way back in the chair to avoid slouching.

  • Lift your right foot off the floor slightly. Then extend your right leg getting the knee as straight as you can without locking it. Think of pressing out with the heel. Then bend your knee and place the foot back on the floor.

  • Do eight to 12 repetitions. Repeat on the left.

Seated Leg Curl

  • Sit up straight in a chair with the band around your ankles. If possible sit away from the back of the chair and use your abdominal muscles to hold you up straight.

  • Pull your right foot back and under the chair. Just go as far as you can comfortably bend your knee. Then bring your foot back and place the foot back on the floor.

  • Do eight to 12 repetitions. Repeat on the left.

Outer Thigh Press

  • Sit up straight in a chair with the band around your knees. If possible sit away from the back of the chair and use your abdominal muscles to hold you up straight.

  • Lift your right foot off the floor and straighten the leg. Then without swinging your hips press the right leg out to the side. Then slowly bring the right leg back.

  • Do eight to 12 repetitions. Repeat on the left.

Inner Thigh Lift

  • Stand up straight with the band around your ankles. If possible sit away from the back of the chair and use your abdominal muscles to hold you up straight.

  • Bend your right knee and let it fall out to the side. You are turning your leg out. Lift your right foot up in front of your body, keeping the knee bent. Think about lifting with the heel. Be careful to not tip the body back as you lift.

  • Do eight to 12 repetitions. Repeat on the left.

Tips & Warnings

  • If you need more resistance, tie the band into a smaller circle.

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