Resistance Band Lower Body Workout
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
Free printable PDF
Strength exercises for older adults: printable PDF
A two-page sheet of 12 strength exercises for seniors in 4 phases, from seated moves to resistance bands. Each one has a video. Free, no signup.
Build a full routine
Related routines, each with its own free printable sheet:
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Why it helps
A resistance band adds load to leg exercises without weights, which lets the hips, thighs and calves get stronger than body weight alone allows. This National Institute on Aging workout uses a band for leg presses, hip abduction, knee curls and more, with a chair for balance, and it suits anyone who has mastered the basic leg exercises and wants to progress.
Strength work on 2 or more days a week is recommended for adults over 65, and the legs are where it matters most for stairs, chairs and fall prevention.
What the session covers
- Seated leg press
- Side leg raise with a loop band
- Knee curl with a band
- Hip extension with a band
- Calf raise with a band
- Cool-down stretches
Step-by-Step Instructions
- Choose a light band to start. Anchor it as the video shows: under the foot, around a chair leg, or looped above the knees.
- Sit tall or stand behind a sturdy chair, holding on for balance.
- For each exercise, push or lift slowly for 3 seconds, pause, and return slowly for 3 seconds. Keep tension on the band the whole time.
- Do 10 to 15 reps of each, rest 30 seconds, and move to the next.
- Finish with the stretches at the end of the video.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Resistance bands · A set with several levels; start with the lightest. Some clinics give patients a starter band.
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Key Form Cues
- Control the return: Letting the band snap back wastes half the exercise. The slow return builds strength.
- Knees track over toes: Don’t let the knees fall inward, especially with a loop band above them.
- Breathe out on effort: Exhale as you push or lift; inhale as you return.
How much to do
2 to 3 days a week with a rest day in between. 1 to 3 sets of 10 to 15 per exercise. Move to the next band when 15 reps feel easy.
Progression & Regression
Regression (Make It Easier)
- Use the lightest band or no band for the first week
- Do 1 set of 8
- Do the standing exercises with both hands on the chair
Progression (Make It Harder)
- Move to a heavier band
- Hold the end position for 3 seconds
- Combine with the resistance band upper body workout for a full-body session
Who it suits, and who should check first
Good fit for: older adults progressing from the basic leg exercises, knee and hip osteoarthritis once the seated exercises are easy, and anyone who wants a home leg routine without weights.
Check with your clinician first if: you have had a hip or knee replacement in the past 3 months, your knee swells after exercise, or you have heart disease with chest pain or breathlessness on exertion.
Precautions
Suitable for most people when a light band is used.
- Check the band for nicks before each use and anchor it securely.
- Mild muscle soreness for a day or two is normal. Joint pain that lasts into the next day means you should reduce the band or reps.
- Keep the chair against a wall or use a counter so it cannot slide.
- Stop and consult your provider if: you feel sharp joint pain, the knee locks or gives way, or you become dizzy.
Frequently asked questions
Which band should I buy?
A set of loop bands in two or three resistances covers everything here. Start with the lightest.
Can I do this with knee arthritis?
Yes, once the basic knee exercises are comfortable. Keep the range pain-free and the band light to start.
What are the basic exercises this builds on?
The 4 lower body strength exercises: chair rise, knee curl, side leg raise and toe stand.
