Squats. If you need more resistance, place both feet on the band or use a bigger band with thicker tubing. Strap one end of the band around your ankle and secure the other end to an immovable object, such as a pole or post close to the ground. 4 – Pause and then slowly lower your arms back down to your sides. Starting Position: Lie on your side on a mat/floor with your legs extended straight away from your body. Lying Lateral Raise With Bands. This counts as one set. Allow your arms to rest naturally to your sides. Step out to the side with your left … Side lateral raises with resistance bands. Simply lift one leg to the side while the other anchors the band and repeat for 15 reps. Switch legs and do the same number of reps, aiming for three sets on each leg. Seated banded leg extensions. Do 3-5 sets for side lateral raises and perform this exercise 1 … } Begin by lifting your hands straight up in front of you with an overhand grip. Or, use a gym or court that already has a box outlined. Allow your arms to rest naturally to your sides.