Lower Body Theraband Exercises

This exercise routine helps improve strength and function associated with gait, mobility and balance. Consult your healthcare provider before beginning this or any exercise program.

If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. Legacy Physical Therapy & Sorts Training is not liable for any injuries incurred while using exercises or programs accessed via this website. Users are advised to wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

Use a resistance level that allows you to complete 2 sets of between 10 and 15 repetitions to a point of moderate fatigue in the last repetition.


Thera-Band Hip Abduction (Kick Outs) in Standing

Begin by looping the middle of the band around the ankle of the exercising leg. Place the ends of the band under the opposite foot to stabilize the band and grasp the ends in your opposite hand. Keeping your knees straight, kick your leg outward against the band. Hold and slowly return.

TIP: Keep your back straight; don't lean over.


Thera-Band Hip Extension (Kick Backs) in Standing

Begin by looping the middle of the band around the ankle of the exercising leg. Place the ends of the band under the opposite foot to stabilize the band and grasp the ends in your opposite hand. Keeping your knee straight, extend your leg backwards against the band. Hold and slowly return.

TIP: Keep your back straight; don't lean over.


Thera-Band Ankle Dorsiflexion (Foot Raises) in Sitting

Begin by wrapping the middle of the band around the foot of the ankle you are exercising. Place the ends of the band under the opposite foot to stabilize the band. Grasp the ends of the band at your opposite knee. Lift your foot upward against the band. Hold and slowly return.


Thera-Band Leg Press in Standing

Begin by wrapping the middle of the band around your foot. Grasp the ends of the band at your chest, taking up the slack while you lift your knee upward. Press your foot downward into the band, extending your hip and knee. Hold and slowly return.

TIP: Keep your back straight. Don't lean over.


Thera-Band Knee Curl in Standing

Begin by looping the center of the band around the ankle of your exercising leg. Bring the ends of the band underneath the foot of the opposite leg to stabilize and grasp the ends by your knee. Slowly bend your knee against the band, pulling upward. Hold and slowly return.


Thera-Band Knee Extension in Sitting

Sit on the edge of a sturdy chair with feet together. Begin by looping the center of the band around the ankle of your exercising leg. Bring the ends of the band underneath the foot of the opposite leg to stabilize and grasp the ends by your knee. Slowly extend your knee against the band. Hold and slowly return.


Thera-Band Knee Chair Squat

Begin with center of band under feet. Grasp ends of bands with hands by sides. Keep tension in the band with elbows straight. Keeping your elbows straight, slowly bend your knees while leaning forward slightly at the hips. Slowly return to starting position.

TIP: Keep your back straight.


Thera-Band Hip Flexion in Sitting

Sit in a sturdy chair. Begin by looping the center of the band around the top of the knee of your exercising leg. Bring the ends of the band underneath the foot of the opposite leg to stabilize and grasp the ends by your knee. Slowly flex your hip against the band, pulling upward. Hold and slowly return.

TIP: Keep your back straight; don't lean forward.


Thera-Band Ankle Calf Raise in Standing

Place the middle of the band under the balls of both feet. Grasp the ends of the band at your hips. Keeping your elbows straight, raise your heels off the floor. Hold and slowly return.