President and CEOOfficers of the CorporationBoard of TrusteesLeadership CouncilHistory
Managing DiabetesChildhood DiabetesNutritionExerciseOnline Diabetes ClassesDiscussion BoardsInfo for Healthcare ProfessionalsJoslin Clinical Guidelines50-Year Medalist Program
Adult ClinicPediatricsEye CareBillingInfo for Healthcare ProfessionalsDiabetes Information & Resources
Clinical Research50-Year Medalist Study
Media RelationsNews ReleasesInside JoslinSocial Media
Affiliated CentersPharma & DeviceCorporate EducationPublicationsProfessional EducationInternational
Give NowGet InvolvedEventsTributes & Special OccasionsCorporate & Foundation EngagementLegacy GivingWays to GivePhilanthropy TeamPublications

Resistance band training for legs

Click here to make an appointment with an exercise physiologist

Show more safety tips for exercise

People with diabetes who perform resistance training strengthen their muscles.  This results in a higher metabolism and more calories burnt, improving insulin sensitivity (glycemic control), helping with weight loss, and may reduce the amount of diabetes medications you take, according to Jacqueline Shahar, M.Ed., RCEP, CDE, a certified diabetes educator and manager of exercise physiology in the Joslin Clinic.

In this video, Jackie takes you through the steps of two exercises to strengthen different muscle groups in your legs. Do 2 sets of 15 reps two to three times per week.

Side-to-Side Steps
This exercise works the muscles on either side of your thighs, known as your adductors and abductors.
1. Wrap your resistance band around your hands
2. Step on band with both feet, knees slightly bent
3. Move left foot directly to the side then bring right foot in to join. Continue for 15 steps, then reverse.
a. You can increase resistance by making an “X” with the band in front of your body
4. Move slowly through the exercise while breathing throughout

Squat exercise

This exercise works the muscles at the back of your arm, known as your triceps
1. Wrap your resistance band around your hands
2. Step on band with both feet, and stretch your hands up , palms forward and elbows with the band behind you
3. Squat down like you are sitting in a chair, careful to not let your knees bend in front of your toes
4. Return to standing position
5. Move slowly through the exercise while breathing throughout

Exercises with bands can be done anywhere, any time. You can do these exercises in your living room in front of the TV, on your lunch break in your office, or part of your walking program in the park.

Page last updated: September 18, 2019