Trainer Cyan Koay Designs 5 Resistance Band Leg Moves for 4-8 Weeks of Functional Strength
Updated
Updated · Fit and Well · Jul 8
Trainer Cyan Koay Designs 5 Resistance Band Leg Moves for 4-8 Weeks of Functional Strength
3 articles · Updated · Fit and Well · Jul 8
Summary
Five resistance-band exercises from trainer Cyan Koay target often-overlooked leg muscles while building stability, mobility and control beyond standard squats, lunges and deadlifts.
One long-loop band can drive the workout across multiple planes of motion, with Koay recommending 2-3 sets per move and effort around 7-8 out of 10 by the final reps.
The routine includes a lateral squat with rotation, B-stance Romanian deadlift, banded adduction, standing hamstring curl and a downward-dog knee extension, covering glutes, hamstrings, adductors, quads and core.
Koay says to keep the same five moves for 4-8 weeks and perform them once or twice weekly, progressing by shortening the band, adding reps or sets, or slowing the lowering phase.
Beginners should start with a lighter band, while a medium band—or two bands with low and high resistance—can help match difficulty across the five exercises.