Build Bigger Legs with Bands (NO WEIGHTS!)

If you want to build bigger legs with bands and didn’t think it was possible, then this is the video for you. Here, I am going to show you how you can build big legs just using resistance bands and no weights. In times of gym closures and an increase in the number of people doing home leg workouts,

i used to work out a lot with weights and the check comes doing that your joints start to hurt this back knees it just happens uh sometimes getting in that kind of shape can kill you there’s fantastic trainers like jeff cavalier on ethelenex his videos are amazing but at my age i found the hardest toughest most productive way is bands training with bands what’s up guys jeff cavaliere athletics. com just as sly said himself resistance bands can be an incredibly effective training tool if you know how to use them today we’re going to continue our popular series of band training this time to help you build bigger legs with that being said oh my lord whoa whoa whoa coming from back behind the camera you say legs that’s my cue king of quads what’s up [Music] okay quads where’s tom platts well you’ve heard of coke and diet coke right yes i had well you got tom platts and diet tom platts so if you don’t mind i would like to get to demonstrating some of these exercises with my beautiful legs and even better my beautiful shorts if you don’t mind i like to explain the exercises because that’s something you don’t know anything about well how about you explain them i demonstrate them sounds good yeah okay so all we’re doing is keeping them waiting at this point so first exercise up is at what point did i actually lose control of this channel that’s what i’d like to know all right so let’s talk about the first exercise up here but before we do i think it’s important to talk about a caveat about band training for those out there who think i can’t build muscle with bands yes you can realize that bands are not a replacement for or a substitute for the other types of training they’re a complement to a properly performed training program and we can see that we can actually take exercises that you’re already doing right now utilize bands and improve the ability of that exercise to stimulate muscle growth because we’re introducing new stress at different points in the range of motion as we manipulate the strength curves so if you look at the first exercise up here it’s the banded reverse lunge we all know the benefits of a reverse lunge in terms of being a great solid leg exercise but by applying the band around our waist and performing it as i’m doing here importantly by starting in this stepped out resisted position we finish in that stepped out resistant position what that means is we’re actually applying resistance to leg extension and making those quads work as we get to the top of every single one of these repetitions a lot of times people place the band around their waist and then lunge out against the resistance of the band but all that does is actually pull you back to the starting position taking away some of the work from the quads this is not doing that you have to overcome the resistance of the band and therefore it makes a good exercise or one of my favorite exercises even better and that brings me to the next exercise here is the banded pistol squat and one thing that bands can do here is actually allow you to do an exercise that may actually be too difficult for you to do right now so we go back again to that idea that bands can’t actually help you build muscle this is taking an exercise that oftentimes is too hard for people it’s a great way to overload but because it’s too hard you can’t even do it well bands will actually allow you to assist the move so with the pistol squat i’m actually able to manipulate how much tension i have or assistance i have to get me through that repetition you can either wrap it up a little bit tighter around your hands for more assistance or sort of let up on the reins a little bit for less assistance either way applying overload in the form of a single leg squat which can be particularly helpful especially for those that are dealing with muscle imbalances or simply just never do single leg versions of squats exercise number three here proves it’s not all about jesse’s infatuation with the king of quads we also have the other side of our body here the posterior chain and this exercise does an amazing job of hitting them both at the same time we’re talking about the banded bridge and curl and what i like to see here is that you anchor the bands around your ankles and back up away from the anchor point now when you pull your heels in towards your butt you’re obviously activating the hamstrings through knee flexion but we can take it a step further an important step further by bridging because we know that through the bridge we can get glued activation at the same time we have that activation of the hamstrings and that is how you want to train them if you can train your hamstrings and glutes to work together as they prefer to you not only have a better exercise option here that’s perfectly suited here to bands but one that’s going to fortify you against injuries like hamstring strains and hip strains and speaking of the posterior chain exercise number four is another exercise that gives us a chance to hit both the hamstrings and the glutes at the same time and we’re talking about the banded step through you hang the band up here on the pull-up bar and you’re stepping down and through trying to get that leg into full extension back behind your body because we know we can get good full glute activation by doing so this is an exercise that i had wwe superstar drew mcintyre do when he was here obviously different dimensions in size than jessie demonstrating but you get the point the exercises the exercise and the muscles and benefits are the same exercise number five takes another one of my favorite exercises and applies a different twist to it because of the utilization of the band it’s the bulgarian split squat you can see that you can perform this exercise the same way except this time utilizing the bands instead of weights but what that does is it introduces a different resistance curve right we know that as we get to the top of the exercise we have the most resistance where with the dumbbells we’d actually start to peter out as we got towards the top so this is the case where i would love to see somebody have both the band and dumbbells in their hands to create those overlapping strength curves but again even just the utilization of the band is enough to provide a different stimulus on a great exercise and therefore give you a great option for building your legs and that brings us to the next two exercises here in the list and these are going to both focus on terminal knee extension meaning the leg extension without doing a leg extension and we still get benefits here as a matter of fact i think better benefits because we’re doing these in a closed chain style so i’m talking about there’s a tke split squat drop so closed chain meaning you have your feet in contact with the ground throughout which provides a more normal ground reaction force to stimulate the kinetic chain as it should be as opposed to some open-ended machine based leg extension now what we get is the ability to still resist that knee extension note at the top of the exercise as you come to the top you pull back against the resistance to that bam really creating that same leg extension feel and that quad contraction in addition to the benefits of the traditional split squat as well i’ve used this with a lot of my athletes here it’s one of the best ways to overload that last little bit of leg extension and build up those quads which brings us to exercise number seven that other exercise for leg extension this is called a banded leg extension and though this can’t mimic the same overload that you would get from let’s sa