4 Killer Leg Exercises with Resistance Bands
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- Опубликовано: 5 окт 2024
- Target your quads, hamstrings and glutes using nothing more than resistance bands!
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#Jamesgrage
#resistancebandtraining
#undersunfitness
Tension bands
0:47 Overhead squats (4 sets, 1st+2nd set of 20 reps, 3rd+4th set of 10 reps, 4th set with double speed)
2:30 Deadlifts (4 Sets of 10 reps)
4:10 Stiff-legged deadlifts (4 sets, 1st set of ? reps, 2nd+3rd set of 10 reps, 4th set of ? reps with double speed)
6:58 Single-legged squat + Lunge combination (4 sets of 10 reps)
Great video, these exercises are exactly what I was looking for! I just bought a set of bands recently but didn't have a clue what to do with them except supported pull-ups and chin-ups.
I just wish you had put a list of all the exercises including timestamps and information on how many sets/reps you're supposed to do. Since I watched the video a couple of times anyway, I've compiled this information here. Maybe somebody else finds it useful.
Sometimes it was not explicitly stated how many reps you're supposed to do per set, so I simply assumed 10 in these cases. About the stiff-legged deadlifts you said you're supposed to increase to 10 reps for the second set, but I couldn't hear you say how many reps you're supposed to do for the first set. Also for the last set you said you're supposed to go back to the "original resistance" but do it at double-speed. Does that imply that you're supposed to switch to stronger resistance bands for set 2 and 3?
Why Thank you sir
I think he said his standard is 4 sets for each movement . Set 1 is 20 reps, sets 2 and 3 are 10 reps with more resistance, then set 4 goes back to the original resistance for 15 explosive reps.
@@josephmofield2601 True, I found that out too by watching his other videos.
Hero
Great vid but dude talks alot.
I have gone through countless videos on bands. I finally feel that I have found my authority who has no ulterior motives, displays honesty and integrity. Thank you
Watermelon and ginger
No ulterior motives? 😂🤣 This guy sells his own line of resistance bands at over 4x its competitors. 😂🤣
His shirt inceptioned you. "INTEGRITY"
reg profant
Lol
Tegrity burgers
This set comes with 5 bands of varying resistance, a storage bag, ruclips.net/user/postUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y a small pamphlet with some sample exercises, and an access code for an online workout video. I haven't viewed the online video, so I cannot speak to the quality of that piece of the set. However, everything else is perfect for what I was looking for. The bands are durable, and the resistance strength varies enough between bands that they're each useful for different exercises and provide a great challenge as you gradually increase the resistance level for certain exercises. The only band I don't use very often is the lowest resistance band, but even that is nice for exercises that target weaker/seldom used muscle groups.
I’m a middle-aged woman locked up at home because of COVID getting more fat and depressed every day. This video just gave me LIFE!! Thank you so much!
Did you start using the resistance bands and if so, are you still using them? I just started using them.
1:30 Overhead Squats
3:15 Deadlift
5:25 Stiff legged deadlift
7:38 Single legged squat + lunge
Appreciate you man 👍🏾
62 years old and I still love to train. Always looking for new and novel exercises that work my muscles in new ways. Can't wait for my next leg day. 60 days ago I started just doing 200 bodyweight squats on my driveway almost every night. Amazing transformation. Excited to try out these new exercises.
Mr Cowboy 200 in one time or in sets gr.
Started off as sets of 25 but in only a few days that jumped to sets of 50-60 or more. Now I’m up to doing 300 or more body weight squats a day. Sets vary but always over 50. Now I’m experimenting with altering the tempo too.
Yes it is. @@alainmarceux6817
Bro is shredded in his sixties, respect
I really like the fact that this is recorded inside a proper gym, with all the racks and dumbells just there, staring at this guy in disbelief
Don't worry, time is here where the backwards folk are: BuT THe ReaL WeiGHtS aRE thE REaL DEal!!!11!
Even Stallone is using resistance bands and he’s jacked. I’ve used free and bands, the bands don’t kill your joints.
I've been looking for a RUclips recording showing how to work out legs with bands for ages. Thanks for doing this.
My goodness, where were you my whole life? This guy is INCREDIBLE. Hands down, best videos I've seen on fitness.
Salmaan Muneer thank you my friend , I appreciate it 👊
perfect! I don't like going to the gym and prefer training at home. This is exactly what I was looking for
I'm agree with you.
im just the opposite, I freaking love the gym. Working out at home is boring.
I’m here because I can’t deadlift in the gym due to the Coronavirus. Thanks for these 👍🏼
Justin me too man
Same......
Me three. Just got the bad news today.
Yup same here :)
Same
Grage and Cavaliere are the truth when it comes to fitness experts. Especially for toning and smart weightlifting. Have to respect their knowledge and ability to explain how to do something right and why you're doing the exercise.
FecalMattur I appreciate it my friend
Well said, but toning is a myth: www.bodybuilding.com/content/the-myth-of-toning.html
@@nora19711 somewhere @gregdoucette is fuming because this guy said toning.
Yes yes yes absolutely these two !
Cavaliere is a total shill. Used to think highly of him too tho, till i begun reading the actual literature so i get you.
Just completed this workout one day ago and wow it was intense. I was sweating, am sore today and amazed how it also works odd angles of hand grip strength. Fantastic content, many thanks!
Just found your site - ideal for an old guy who wants a decent minimal gear workout without all the verbal clutter. Straight forward, no fuss, but clearly presented awesome. Thanks.
Been training with resistance bands for ~1.5 months now following James' videos and the results are honestly astonishing! As James himself says in this video -
'It's that bands aren't your limitation, just like free weights and machines aren't your limitation. You're your own limitation. It's really just how much you put into it.'
Totally agree, it's the eccentric stress that really hits muscle groups hard with bands.
I have been suffering lower back problems most my adult life. Lumbar spinal stenosis l5/s1. My legs have been withering away with the lack of exercise. Squatting with a bar is a big no no for me. in fact my problem was caused by squatting with a bar. Been looking for a way to strengthen my legs and butt. Found exercising with bands (light band) as shown in this video is really helping without putting too much pressure on my back especially at the bottom of the movement. I salute you sir for this vid. God bless you.
My gym has limited set of equipment but your band's workout has really helped me a lot and even in fixing muscle imbalances. Thanks a lot.
Ujjwal chhabra how good would you say it is for overall hypertrophy?
@@tristen2724 You get 💩blitzed.
@@tristen2724For posterity and anyone else that asks: Resistance is resistance. Progressive overload, proper form, and diet will all contribute to hypertrophy, band or weight.
@@BungieStudios🧠💪
0:47 Overhead squats (
2:30 Deadlifts
4:10 Stiff-legged deadlifts
6:58 Single-legged squat + Lunge combination
for me to come back to
I tried out of those 4 exercises using also a mini loop above the knees. The intensity is very high, still sore and yet you get the contraction in the muscle. The number 4 exercise is a killing one, you really hit the hamstring! The faces of the people at the gym like what she is doing !.. Priceless haha
Man, I'm so glad I bought resistance band half a year ago! Really glad I'm switching it up. Your videos kick ass
Thank you so much for this video! I damaged my knees in the army almost 20 years ago, but started lifting weights last year which helped 95% of my knee problems (deadlifts 😁). My gym has been closed for the past month and my knee problems started coming back, but I found this video and it saved my knees again. ✌️
I like how you explained taking it seriously. Even though they're bands they can be used with intensity if you approach it properly
The only person I trust about resistance band training.
James Just started training again after and enforced rest. At 61, I was doubtful I could do any compound exercises with weights, as I was fearful of losing control of the weight, and risking serious injury. You have inspired me not only to train but to be able to train with confidence and safety with bands. Thank you for your hard work
Fil
Check out Grey Steel and Starting Strength as well. I am pushing 60 hard coming off of Cancer. Those along along with this channel have really helped me.
Thank you for this, I train bunch of highschool kid, I train them not for money, and some ot them are come from a low income family. we don't have a access to gym to work on their strength with weight training, and band are the best alternative. your video help us a lot to train them for competition.
This is BRILLIANT. I'm recouperating from a herniated disc (rugby injury), and I'm not setting foot in a gym for a while, so this is exactly what I needed to see for a leg band workout. Subbed!
These deadlifts are more like a squat in that they work the same muscles.
Awesome!
I bought a full set of these bands because of the Covid-19 lockdown and it's changed the way I'll work out forever. Thank you for these videos.
@hhhk20 Explain?
Resistance bands have been a life saver during lockdown.💪🏼👍🏻
Can I gain muscle with them
@@thesavage4444 yes! I've been doing resistance band and HIIT routines at home and actually feeling stronger and more flexible than when I used the gym.
Wow! I bet you had no idea just how valuable this video would be in 2020😢 ...my gym is closed and summer is coming! This is Awesome 😎 adding this to my at home workout routine!!!
Just tried this with the ElastiTone Black Mamba band and when i tried the overhead part I couldn't even get it over my head...man that thing is strong.
James is one of the most underrated fitness presenters on social media. I can’t take credit for coming up with that statement. He deserves more recognition.
Been using them for some time now. Reistant bands are revolution in my work outs and muscles are growing! Thank you!
Me too bro. As a bodybuilder it was a fantastic adjustment. I feel more my muscles after workouts and definitly i gained more mass.
I laughed at bands until they saved my physical life. Oh, and Olympic Rings, wow too.
I only managed to do the overhead squat and deadlift. I did a warm up of 20 OHS with the medium band. Then 10 reps with the heavy. Approximately 90 seconds rest. Did 4 sets total, 2nd set was explosive the rest were 3/4 up and down tempo. Did a warm up set of the deadlifts with heavy band, 8 reps. Did 5-6 reps with 90 seconds rest per set for a total of 4 sets. I've not had access to squat rack since covid or proper places to deadlift. All i had to work with was a small bar and a total of 135lbs to work with. These bands are killer, I love how thrashed I am. Can't wait to work up to the full list of exercises with the x-heavy band
Thank you! The gym was closed so I had to order resistance bands. I like how you set up the session as a leg day, all the way down to how many sets and reps. I will even try to speed up my pace during my last set. Thank you!
Great instruction. High signal, low noise.
I'm here, because folks told me this is waaaay BETTER on my body than weights. Looks cheesey, but he seems fatigued and it might take lot's of pressure OFF my body 🤷🏾♂️ Stay safe and healthy guys ✊🏾💯
I love the straightforward approach. Whenever I need instruction/refresher on a band exercise, this is where I come. Thank you!
Man you got my workouts to the next level with these... Much appreciated brother
And here we are in late 2022. My job is busy with intermittent breaks that aren't consistent due to job demands. I get home exhausted or have more work to do. As a result I've been looking for methods to exercise that I can do it 15 minute spots here and there. I also want the exercise to be as close to compound incase I'm only able to perform a single exercise that day. That's what led me to bands especially since the can fit in my toolbox. Your videos are great for all of the above. After referencing them several times I've subscribed because your exercise do what you say they will. Is it making me looked ripped like you? No, but that's on me to diet better and find more time. But your videos are keeping me healthier and more importantly injury free while still letting me accomplish something for the day.
I'm here because I am in quarantine, due to having Covid19. I am a healthcare worker recovering from the virus and understand how important exercise is. I'm taking it slow but each day I'm getting stronger. Thank you for this video.
So I ordered bands due to the corona-lockdown at my gym. I came across this video and did 3 of the 4 exercises today. Now, I have never been able to do squats well so I have tried to work around it. I was able to do these exercises! I concentrated on the eccentric movements to prevent the bands from doing the work. My legs haven't felt like this after a workout in.. years, I think. When this is all over, I have a whole new arsenal to add to my workouts. I will incorporate bands form now on, spend more time working out outside, and spend less time in the gym. This is GREAT.
Nice video. That was exactly what I was looking for.
Thank you thank you thank you. This is what I have been looking for.
"YOU are your own limitation."
He is without a doubt the best on band knowledge
Put eye-bolts on a thick plywood board and stand on it. You can use shorter bands or double or triple fold them. I'm going to make one this weekend, I already have a lot of different size and weight bands. I also use Black Diamond Oval Carabiners that are 4" x 2" (they were hard to find on Amazon).
This video has an extremely high like to dislike ratio, I just added another like.
Great ideas ^. Thanks.
I got myself Under Sun bundle of bands, full gloves, and the TRX Bandit. I love working with bands so far. I can't wait to try this.
I love these leg exercises, I will definitely incorporate these into my routine in place of free weights. Thank you for the insight and direction, looking forward to more from you.
Hello JG. JTG from Tennessee. A friend of mine that lives in Vietnam now recommended me checking out Loop bands. We both have been into bodybuilding our entire lives. I googled loop bands and landed here. And have now bought some loop bands. I’ve had many injuries from motorcycle accidents and a few bad from weights. But I bought some bands and I gotta hand it to ya. Well done. Thanks for some great info
I’ll be subscribing momentarily. Take care and I’m waiting for your gloves to become available again.
I love gym and I miss gym now: yeah, after I’ve become the father of my two kids, time is so not very enough for family, so I went through kinda trauma because I just missed working out.
With these bands, I’ve become myself again and here I’d like to thank You for this video. It’s inspirational and it’s true that these bands are quiet effective in gaining muscles and so forth .
Thank you!
Your the reason I switched to band 3 months ago. TOTALLY SHOCKED they a re killer. I'm as strong and lean as I've been in 20 years !!THANK YOU
Nice...I was a powerlifter for 30 years, Injury put me on the shelf for the last 20 years. Turned 60 and said I need to train. Purchased a truck load of resistance bands. Felt like a girl using them since heavy training was my game. Found your channel. Thank You for great tips. I'll never bench and squat hundreds of pounds again, but it's good to know I can get a decent workout with bands. Following you!
Powerlifter at 10?
@@termitered something like this ruclips.net/video/iWeKH_Ow6rc/видео.html
Excellent instructions. Band's rock and quite safe to use. Thanks.
Gyms being closed and barbells/dumbbells being sold out globally got me here: I'M SO HAPPY I BOUGHT BANDS! =D
Thanks James, I needed this, I am 75 and trying work out and this had difficulty finding leg exerises with bands. I can't do the reps anmd sets you do, yet.
I think James knew something we didn’t. He’s been teaching us all these workouts using only resistance bands for years 😂 Thanks James!
How does this dude not have millions of subscribers? He and Jeff Cavaliere are legit. You got yourself another member!
So happy I saw this. I have bands and was wondering how to get a good leg workout with them Good stuff!
tridentair
Me. Too upper body is ez but hitying legs hard.. Harder to do qity bands. Now i have spmw good ideas
This is my favourite video for band leg training
Who's here because of Covid-19?! Thanks for this!
yup
Hello gorgeous
Shut up idiot
Hate people like you looking for likes for your ego lol 🛎🔚
XTCsheps and people seeding hate ?
Thank you so much for the awesome video. Great new techniques, extremely well demonstrated. It's been a struggle to find a good band leg work in the Conona lockdown....completely smashed me.
Great information,
please keep them coming
Bands tear you up. Switched a month ago and LOVE them
Bought the Evolution bands on Amazon because they were the only ones I found stating they’re a layered, bonded construction. They are TOUGH! Red and purple. The red is kicking my butt for most exercises and the purple is a beast of a rubber band! Bought the GoFit door anchor - excellent construction as well. Using a pair of padded bike gloves - yes, you will need gloves, IMHO. Thanks, James, for your fantastically well done band workout series.
musicboy2003
Get handles! Just make sure they don`t tear the rubber, might need a hook or some silicone on there, but handles let you use a lot more force IMO, pretty cheap too ;)
Can't find the evolution bands.
Rubber banditz also have the multiple layers. There are others. And musicboy2003 is right. Get this construction type. I also use bodylastics clip bands so I can use handles and straps. These are also multi dipped latex with strings inside so they won’t snap when they break.
Ok I’m not even 4 minutes of watching this video and I love your Band Workout and you explain everything.Iv’e watched others and have subscribed to you Thanks
Watching your videos and I have made the switch to bands. And I love it. Will never touch a free weight again
Wear safety glasses though. Coped a band in the face last month when it snapped
Really? I'm considering it but can you really bulk at all with bands?
@@Kristoferwitha_k Yes. Just choose bands with the appropriate weight or stack. They're literally like free weights, if not a bit harder in comparison.
@@Kristoferwitha_k i would have thought you could bulk with anything if you can create enough resistance and time under tension. Your body doesn't know the difference it just knows its getting worked.
I’ve used bands for 6 years. First 2 of those were exclusive. Now I have workouts that mix other equipment with the bands, all free weight workouts and all band workouts. I usually focus on total body workouts. Some exercises like Rows the weight of band I need to use literally pulls me off balance so I go with free weights mostly for those. I feel totally safe using bands not needing a spotter and not hurting myself getting into bad form. I use bodylastics clip bands because they have the string inside so when they break they don’t snap you in the face. For the flat bands I use rubber banditz because they are made with multiple layers of dipped latex so if they start to tear you will notice it before they tear all the the way thru. Don’t buy cheaply made bands and you will get a lot of great, safe use out of them. They definitely put on muscle.
Here for the same reason as everyone else during these trying times...thank you James for this amazing content!!! This truly was the best workout my hamstrings have felt since studying to get my 1st degree black belt many years ago and spending many hours in a horse stance!!!
I can’t wait for the Under The Sun Muscle Building bundle is back in stock, you have yourself another sale! 👍🏻👍🏻💪🏻💪🏻👊🏻
Just got the bundle yesterday and can’t wait to do chest with it today!
Love the dumping of bands at the beginning lol
Dude! Those are awesome. Great technique and I appreciate the video! Subscribed!!💪🏻💪🏻💪🏻
With coronavirus and cant go out this is really helpful
During this quarantine you have saved my life with these exercises!
Me too! Stuck at home in Honolulu. Gov. issued a "stay at home order" cause of Covid 19. Thank you!
Thank you so much James. Its been such a big support. The way you explain why you are doing what you are doing , makes your workouts more enjoyable. A million thanks
Can you please make a video on building glutes & preventing injury
There's nothing better than hip thrust.. along with squats, deadlitft...
This was a very helpful video
I’ve been putting off legs with bands because I didn’t have a routine. Feeling the burn now!
Subbed
Hi Where can I see all the band training exercises for the rest of the body - I really like this leg training BTW!
Luka Hocevar has a really good video if you're looking for ideas, I think it's called "63 band excercises."
I just got my undersun bands set less than a week ago. Just tried this leg workout, and holy shit.. crazier burn then working out with weights. James gives amazing information, as well as tips on form, so I'm excited to venture on this journey, let's get it!
bands have gained my respect by kicking my ass
Bro your leg routine just kill me I can't believe that the bands kill me legs, I hope you make more programs.
Timestamp:
Workout pattern - 4 sets, 1st set of 20 reps, 2nd&3rd set of 10 reps, 4th set 15-20 reps at rapid speed
1:22 Overhead squats
3:10 Deadlifts
5:26 Stiff-legged deadlifts
7:39 Split Squat
Because of the Coronavirus I'm learning More & More about Bands and I must Say Where have you Been All My Life "Awesome" I have at least Five Sets of Bands Now and a Program that Rocks 💪🏽😎 thank you!
These are extremely helpful especially during this pandemic
It's reassuring to see him doing bands way before the pandemic happened. I'm sold. Thanks for lighting the bulb
got a like for spreading the message - bands are badass
Hey James. Bought a set of 5 and love them. Use them at the gym. No waiting for machines. Lots of uprights for anchors. Getting on in years and need to work on shoulders after injuring rotators, and knees which can't take leg raises anymore. Can see some people watching me - one even asked about them.
Great series - only limit is the imagination. Thanks
1:35
3:15
7:35
Thanks goodness for this video. I’ve been missing my gym something terrible. Stupid corona
damn i never knew richard branson has a fitness channel👀👀
I thought he looked more like McGuiver's love child .. actually ..
Thank fuck he doesn't. We'd probably have to pay £50 for average content just like the Virgin media service
@@Asif-kh-n9r
True. If you get a basic package, the amount of TV channels is nearly like a free view box.
Just purchased a heavy resistant band...it arrived today. Can't wait to try them out following your workout tutorial. 💪🏾
“little Rubber bands” 😂😂
I like your explanations and exercises with the bands.
I find that bands really help build tendon strength. Anytime I have a little pain in a joint I back off the free weights and use bands for a week or two and find that over time the pain goes away yet I don't lose strength.
James can you show some calve exercises with the bands.
Great video! I just started using resistance bands and haven't seen too many leg workouts. I can incorporate this into my new workout.
Great info I appreciate the video 💪🏽
Best video I've seen on resistance bands for legs!
06:21 wise words 🤙
You have been my muscle saver in these Dire times (Corona) .
I tried this and ended up snapping the band on the overhead squat I guess I'm too tall at 6'7 for that
And this is why I am afraid of using bands, especially face pulls. I might have to wear a full face helmet.
You are the Man , bands are VERY important