23/07/2026
You don’t need a gym to challenge your lower body. One resistance band and a little creativity can go a long way.
Each of these exercises has multiple progressions, so whether you’re just starting out or looking for more of a challenge, you can adapt the movement to suit your current strength and ability.
Progress doesn’t always come from lifting heavier weights. You can also make an exercise more demanding by:
• Slowing the tempo to increase time under tension.
• Increasing your range of motion.
• Reducing your base of support to challenge balance and stability.
• Adding resistance with a band.
• Improving your technique and control before progressing further.
These are all forms of progressive overload—gradually asking your muscles to do a little more over time so they continue to adapt and get stronger.
So if you’re away on holiday, don’t worry about having the perfect gym or weights. A resistance band, a few well-chosen exercises, and the right progressions are more than enough to keep you challenging your body.
Save this for your next trip so you’ve always got a lower body workout ready to go.
Which progression would challenge you the most? 👇
