Exercising with Elastiband - exercising the thighs

This exercise is primarily designed for exercising the thigh muscles. Thanks to single leg standing position, you’ll improve your balance and stabilization of the joints in the standing leg.


Goal of the exercise:

  • Strengthening the thigh muscles (front, inner and back side)
Default position
  • Stand still - keep your legs beneath the hips, knees and shoulders are relaxed, arms are alongside the body, the head is stretched out (look forward)
  • Wind the elastiband above your ankles
  • The band between the ankles should be a little longer and loose so that you could move your leg
Phase 1
  • Strengthen your abdominal wall, breath into the lower ribs so they would expand to the sides
  • Transfer your weight on the left leg and more the right leg forward to the side as far as you can so your pelvis wouldn’t tilt up
  • Perform the exercise smoothly, don’t swing your leg
  • Return back to the default position
  • Breathe regularly
Phase 2
  • In the following phase basically do the same as you did in the first phase
  • Move the leg behind your body as far as you can, so that your pelvis would not tilt forward and your back would not bow forward
Phase 3
  • In this phase basically do the same as you did in the previous one
  • Move your leg forward as far as you can, your pelvis and lower back should not bend or deflect to the sides
Exercise video tutorial

Common mistakes

  • Not keeping a straight spine - bowing, bending backwards, tilting to the sides
  • Bent knee of the relaxed leg
  • Lifting the pelvis while moving
  • Holding the breath

How often to exercise

  • You can exercise daily
  • Repeat every move (to all three directions) 8 times, switch your legs. Further repetitions and series add according to your current condition (2 series with 8 rounds)

Videos that might interest you

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