How To Use Kinetic Bands

Myosource Kinetic Bands are worn just above the knees and are designed to activate and strengthen muscles in the legs, hips, hip flexors, glutes, and core during physical activity. Strengthening these areas can help you increase running speed, agility, and vertical jump height while improving balance, flexibility, and stamina through resistance training, all without changing your normal workout routine.

How To Put On Kinetic Bands

How To Cut The Leg Straps To Fit Smaller Legs 


How To Put On Leg Resistance Bands in 4 Easy Steps

Our lower body resistance bands are easy to use, very affordable and allow athletes of all ages and abilities to improve their skills. They are safe, compact and can be used almost anywhere..home, the office or while practicing your specific sport and all without changing your normal workout routine.

STEP 1: Remove both velcro leg straps from the bag and secure them one inch above the knee on each leg.

How to put on Kinetic Bands - Step 1

STEP 2: The metal rings should be on the outside of each leg and the Kinetic Bands logo should be facing the front on both legs.

 How to put on Kinetic Bands - Step 2

STEP 3: Secure resistance bands to the metal rings on each leg fastening the longer band between the front rings and the shorter band between the back rings.

How to put on Kinetic Bands - Step 3

STEP 4: Now train as you normally would and get twice the benefits.

How to put on Kinetic Bands - Step 4

EACH SET INCLUDES: 2 adjustable velcro straps, 2 sets of resistance bands, and travel bag. You will achieve greater results and lengthen the life span of your Kinetic Bands by following these instructions for a proper fit.

NOTE: The yellow and red resistance bands for users weighing under 110 pounds are the same length so band placement does not matter.  A long red band can be used in front if two short bands don't allow for full range of motion.

Training with Kinetic Bands

We recommend training in two areas.

1.  Basic Core Development
2.  Sport Specific Training

Training in both of these areas will help develop speed, strength, power, quickness, explosion and endurance.

Basic Core Development

The key to basic core development is to begin working the quads, hams strings, glutes, abs, hips and hip flexors. All athletes need to work these areas and have a tendency to neglect them. The hips are vital for athletic speed development.

We suggest starting with 3-5 of these basic Core development exercises and rotating them each week.  Keep in mind that resistance training provides you with twice the benefit so 10-15 minutes, 3-4 times per week is plenty.

2-3 sets of 10 reps each: knee ups; step ups on to bench; squats; squat jumps; lunges (forward, side and back); leg raises (forward, side and back).

Sport Specific Training

Most sport specific drills and exercises can be performed while training with Myosource Kinetic Bands.

Although sport specific training can vary depending on the sport (i.e.: sprints for track, court drills for basketball, base running/base stealing for softball and baseball, field drills for soccer, etc.), speed development is an important aspect of improving athletic performance in all sports.

We suggest running 2-3 reps with the bands and 2 reps without, working to maintain max velocity or near max velocity for as long as possible. This will help improve hip strength and increase explosion which is important for sprints, base running, change of direction, etc.

We would be very interested to hear your feedback.  Please email us at with any questions or feedback. You can also leave a product review.

Visit our YouTube Channel and watch sport-specific training videos for more training information.

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