Classic squats and lunges are too boring for you and you are looking for new exercise incentives for your leg training at home? Then we have put together exactly the right thing for you in this blog article. With our FREESIXD you can train your legs optimally with the help of fitness bands of different strengths.
FREESIXD is a combination of a sling trainer, resistance bands and a training bar that offers you more exercises in more difficult levels than a sling trainer alone.
FREESIXD is currently THE most versatile piece of fitness equipment on the market, allowing you to perform 100 different exercises
In this article we introduce you to the ten best exercises for your fitness band leg workout with the FREESIXD.
Note: For some exercises you will need the foot straps included in the FREESIXD package.
1. Leg Kick Backs
- Slide the buckle to chest height and use the carabiner clip to attach the resistance band to the buckle, clipping it onto the lower D-Ring. Use the carabiner clip to attach one foot strap to the resistance band.
- Starting position: stand upright and raise the foot which is attached to the band slightly off the ground.
- Keeping your leg extended, bring it behind you. Make sure that your pelvis remains facing forward. If needed, you can use the wall to support yourself. Change sides.
- Remain in the end position for a brief moment each time before returning to the starting position with control.
Targeted muscles: Gluteus maximus, Hip extensors (hamstrings)
2. Hip Abduction
- Slide the buckle to a medium height, attach the resistance band to the carabiner clip and clip it into the lower D-Ring. Use the carabiner clip to attach one foot strap (for the outside leg) to the resistance band.
- Starting position: stand upright and side on with one side facing the Superbelt. Raise the foot which is attached to the band slightly off the ground.
- Keeping your leg extended, bring it to the side. Make sure that your pelvis remains stable. If needed, you can use the wall to support yourself. Change sides.
- Remain in the end position for a brief moment each time before returning to the starting position with control.
Target muscles: Abductors
3. Hip Adduction
- Slide the buckle to a medium height, attach the resistance band to the carabiner clip and clip it into the lower D-Ring. Use the carabiner clip to attach one foot strap (for the inside leg) to the resistance band.
- Starting position: stand upright and side on with one side facing the Superbelt. Raise the foot which is attached to the band slightly off the ground.
- Keeping your leg extended, bring it to the side. Make sure that your pelvis remains stable. If needed, you can use the wall to support yourself. Change sides.
- Remain in the end position for a brief moment each time before returning to the starting position with control.
Target muscles: Adductors
4. Reverse Lunge
- Slide the buckle to a medium height, attach the resistance band to the carabiner clip and clip it into the lower D-Ring. Use the carabiner clip to attach one foot strap to the resistance band.
- Starting position: stand upright.
- Bring the leg which is attached to the resistance band behind you into a lunge. Change sides.
- Remain in the end position for a brief moment each time before returning to the starting position with control.
Target muscles: Gluteus maximus, Quadriceps, Biceps femoris (hamstrings)
5. Side Squat
- Slide the buckle to a medium height, attach the resistance band to the carabiner clip and clip it into the lower D-Ring. Use the carabiner clip to attach one foot strap (for the outside leg) to the resistance band.
- Starting position: stand upright and side on with one side facing the Superbelt.
- Bring the leg which is attached to the resistance band out to the side, coming into a squat position. Change sides.
- Remain in the end position for a brief moment each time before returning to the starting position with control.
Target muscles: Gluteus maximus, Quadriceps, Abductors, Adductors
6. Hamstring Curls
- Slide the buckle to knee height and attach the resistance band using the carabiner clip. Use the carabiner clip to attach the foot straps to the resistance band.
- Starting position: lay down on the ground in a prone position (face down). Your hands should be interlaced and resting underneath your forehead. Your legs should be extended and hanging in the air.
- Engage your entire core and bring your feet towards your glutes.
- Remain in this position for a brief moment before returning to the starting position with control.
Target muscles: Biceps femoris (hamstrings)
7. Back Squat
- Attach two resistance bands of the same resistance level to the bar.
- Starting position: place each foot in one of the resistance band loops and position your feet so that they are shoulder width apart. Your toes should be turned outwards slightly. Rest the bar on the back of your neck. Grip the bar in a W-position from behind.
- Bend your knees (only go as far as you can while keeping your muscles engaged) and lean forwards slightly with your upper body. The tension should remain on the bands as you lower yourself down.
- Remain in this position for a brief moment before returning to the starting position with control.
Target muscles: Quadriceps, Bicep femoris, Hip extensors
8. Deadlift
- Attach two resistance bands of the same resistance level to the bar.
- Starting position: place each foot in one of the resistance band loops and position your feet so that they are hip width apart. Your arms should be extended. Grip the bar from above (overhand grip). Lean forward with your upper body. Bend your knees slightly.
- From here, come back to an upright position. Your arms should remain extended.
- Remain in this position for a brief moment before returning to the starting position with control.
Target muscles: Erector spinae, Gluteus maximus, Quadriceps, Bicep femoris
9. Squat to high rotation
- Slide the buckle down to a low position and attach the bar and one resistance band.
- Starting position: stand with your back facing the Superbelt. Start in a squat position. Grip the bar from above (overhand grip) The bar should be in front of your body and should remain horizontal.
- From here, bring the bar diagonally upwards. In doing so, rotate your torso. Change sides.
- Remain in the end position for a brief moment each time before returning to the starting position with control.
Target muscles: Obliques, Quadriceps, Gluteus maximus, Bicep femoris
10. Good mornings
- Slide the buckle down to a low position and attach the bar and two resistance bands of the same resistance level.
- Starting position: stand in an upright position
- with your feet parallel and hip width apart. Bend your knees slightly. Bring the bar behind your head and place it on your shoulders, gripping it from underneath (W Position). Bend forward from your hips, keeping your upper body in a straight line.
- From here, come back to standing upright.
- Remain in this position for a brief moment before returning to the starting position with control.
Target muscles: Erector spinae, Gluteus maximus, Bicep femoris
As you can see, fitness band leg training with the FREESIXD is very versatile and ideal for a varied workout of the leg muscles. Thanks to the different band strenghts and height settings on the FREESIXD, you can easily adapt your training to your personal fitness level. The exercises are just a selection from a total of over 100 exercises that you can perform with the FREESIXD.
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