Squats
Stand with your feet shoulder width apart.
Grab the handles of the band and raise your hands about shoulder height with your palms facing forward and elbows pointed to the ground to create tension.
*If your band is shorter, grab the handles and place your hands at your side to create tension.
Slowly bend your knees and lower your body into a squat position, keeping your back straight.
Rise back up to starting position.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Outer Thigh Stretch
Loop one handle around your right ankle and stand on the band with both feet together.
Hold the other handle in your left hand.
Slowly raise your right leg out to the side and make sure you keep your body stable.
Lower back down and repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Then alternate and do left leg.
Inner Thigh Stretch
Wrap center of the band around a stable object about knee high.
Loop both handles around your right ankle and stand on your left leg. Your right leg should be next to the object and off the ground so there is tension in the band.
Slowly pull your right leg in toward your left leg and then back out.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Then alternate and do left leg.
Calf Raises
With the balls of your feet, stand on the center of the band and feet slightly apart.
Standing upright, grab the handles of the band or lower to create tension.
Slowly raise your heels off the floor and then back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
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Source: http://stek.org/health-fitness/fitness-programs/resistance-band-exercises-for-leg/
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