8 Standing Band Exercises
For lower body strength in older adults and seniors
We love working with resistance bands! There are so many ways to build strength and improve flexibility when you introduce a resistance band workout into your older adults or seniors exercise class. Participants can adjust their hands to change the resistance, so everyone can find a level that suits them.
Band exercise for seniors can involve a stretch band, exercise band, resistance tube, or resistance band with handles, and is effective in giving a full body workout for participants. These band exercises target the leg and glute muscles, and give a great lower body workout for men and women. It also incorporates balance work, adding an additional challenge for older adult and senior participants.
It’s important to teach correct technique for every band exercise that we do in class, so take note of the pointers we’ve included below and remind your class about good posture and engaging those core muscles on every repetition. These band exercises can be done using any kind of exercise band, including resistance bands with handles.
Why not combine these with our other band exercises? Try our 8 Standing Band Exercises for Upper Body Strength, our 8 Floor Resistance Band Exercises for Full Body Strength, or our 8 Partner Resistance Band Exercises.
Want to see these exercises in action, and learn more about how to teach them in your class? Scroll down to watch our demonstration with technique tips now.
EXERCISE 1 - TRAVELLING LUNGE
Starting position: Stand tall, band under one foot. Hold both ends of band up at chest height.
Movement: Step forward with banded foot and lunge, then bring feet together. Step again same leg.
Technique: Make sure it's a big step, and that the back knee bends down. Keep shoulders back and don't lean body forward on the lunge.
EXERCISE 2 - KNEE REAR TAP
Starting position: Stand tall, band under one foot. Bend elbows and hold further down the band and up at waist height.
Movement: Bend and lift knee in front, then tap foot behind.
Technique: Keep shoulders back, and elbows locked in by sides.
EXERCISE 3 - BACK LEG RAISE
Starting position: Stand tall, band under one foot. Bend elbows and hold ends of band up at waist height.
Movement: Raise straight leg up behind body, leaning slightly forward.
Technique: Keep shoulders back, and elbows locked in by sides. Don't twist hips as leg comes up. Keep supporting knee slightly bent.
EXERCISE 4 - KNEE HIP CLOCK
Starting position: Stand tall, band under one foot. Bend elbows and hold ends of band up at waist.
Movement: Extend and point toe forward, bring foot back in, tap toe to the side, bring foot back in, then tap toe to the back.
Technique: Keep supporting knee slightly bent, and do not lean forward, side or back, as the toes touches the ground. Keep shoulders back and hands locked in.
Band exercise for seniors can involve a stretch band, exercise band, resistance tube, or resistance band with handles, and is effective in giving a full body workout for participants. These band exercises target the leg and glute muscles, and give a great lower body workout for men and women. It also incorporates balance work, adding an additional challenge for older adult and senior participants.
It’s important to teach correct technique for every band exercise that we do in class, so take note of the pointers we’ve included below and remind your class about good posture and engaging those core muscles on every repetition. These band exercises can be done using any kind of exercise band, including resistance bands with handles.
Why not combine these with our other band exercises? Try our 8 Standing Band Exercises for Upper Body Strength, our 8 Floor Resistance Band Exercises for Full Body Strength, or our 8 Partner Resistance Band Exercises.
Want to see these exercises in action, and learn more about how to teach them in your class? Scroll down to watch our demonstration with technique tips now.
EXERCISE 1 - TRAVELLING LUNGE
Starting position: Stand tall, band under one foot. Hold both ends of band up at chest height.
Movement: Step forward with banded foot and lunge, then bring feet together. Step again same leg.
Technique: Make sure it's a big step, and that the back knee bends down. Keep shoulders back and don't lean body forward on the lunge.
EXERCISE 2 - KNEE REAR TAP
Starting position: Stand tall, band under one foot. Bend elbows and hold further down the band and up at waist height.
Movement: Bend and lift knee in front, then tap foot behind.
Technique: Keep shoulders back, and elbows locked in by sides.
EXERCISE 3 - BACK LEG RAISE
Starting position: Stand tall, band under one foot. Bend elbows and hold ends of band up at waist height.
Movement: Raise straight leg up behind body, leaning slightly forward.
Technique: Keep shoulders back, and elbows locked in by sides. Don't twist hips as leg comes up. Keep supporting knee slightly bent.
EXERCISE 4 - KNEE HIP CLOCK
Starting position: Stand tall, band under one foot. Bend elbows and hold ends of band up at waist.
Movement: Extend and point toe forward, bring foot back in, tap toe to the side, bring foot back in, then tap toe to the back.
Technique: Keep supporting knee slightly bent, and do not lean forward, side or back, as the toes touches the ground. Keep shoulders back and hands locked in.
And we have lots more band exercises for you!
EXERCISE 5 - ANGLE STEP
Starting position: Stand tall, band under one foot. Bend elbows and hold ends of band up at waist.
Movement: Step forward and out on diagonal, taking body weight forward. Bring feet back together. Step back on diagonal, then bring feet back together.
Technique: Keep shoulders back, don't lean forward or back.
EXERCISE 6 - CRAB WALK
Starting position: Wrap band around knees and hold opposite ends in at waist. Lower down into semi-squat position.
Movement: Step four times to the left, then four steps back to the right.
Technique: Keep shoulders back when leaning upper body forward. Don't sink chest and hunch forward. Sit back on heels.
Variation: Take single steps left and right, or increase the number of steps taken before returning.
EXERCISE 7 - SQUAT
Starting position: Stand tall, place band under both feet. Hold ends up at shoulder height.
Movement: Bend knees, squat down, then stand up again.
Technique: Sit back on heels in squat.
EXERCISE 8 - WIDE SQUAT
Starting position: Take feet wide and stand on each end of the band.
Movement: Squat down and grab the middle of the band with hands apart. Keep hold of band and repeat squat.
Technique: Point toes out, keep bottom tucked under. Keep shoulders back and don't lean forward when squatting down.
Starting position: Stand tall, band under one foot. Bend elbows and hold ends of band up at waist.
Movement: Step forward and out on diagonal, taking body weight forward. Bring feet back together. Step back on diagonal, then bring feet back together.
Technique: Keep shoulders back, don't lean forward or back.
EXERCISE 6 - CRAB WALK
Starting position: Wrap band around knees and hold opposite ends in at waist. Lower down into semi-squat position.
Movement: Step four times to the left, then four steps back to the right.
Technique: Keep shoulders back when leaning upper body forward. Don't sink chest and hunch forward. Sit back on heels.
Variation: Take single steps left and right, or increase the number of steps taken before returning.
EXERCISE 7 - SQUAT
Starting position: Stand tall, place band under both feet. Hold ends up at shoulder height.
Movement: Bend knees, squat down, then stand up again.
Technique: Sit back on heels in squat.
EXERCISE 8 - WIDE SQUAT
Starting position: Take feet wide and stand on each end of the band.
Movement: Squat down and grab the middle of the band with hands apart. Keep hold of band and repeat squat.
Technique: Point toes out, keep bottom tucked under. Keep shoulders back and don't lean forward when squatting down.
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