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Resistance Band Workout: 7 Exercises for Strong Legs and Glutes

Legs, Meet Resistance Band

woman doing resistance band exercises for legs

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Boost your booty burn (and get faster results) with these sculpting moves that use nothing but a resistance band. This tool is super effective and super portable, so you can fit in a targeted toning session anywhere—at home, on the road, or at the gym.

How it works: For best results, do these resistance band leg exercises as a circuit (back to back with little rest in between) up to 3 times in a row after a cardio session or within your strength routine. (You could even do them as a burnout round after this heavy dumbbell leg and butt workout.) Do the full workout three to four days per week.

You'll need: A flat resistance band without handles. (Optional: a mini resistance band.)

Related: 6 Butt Exercises That Work Wonders

Photo:   dima_sidelnikov/Getty Images

Banded Step-Outs

step out leg exercise with resistance band

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How to do it: Tie band in a loop around legs at shin level (band should be taught with feet hip-width) or use a mini resistance band. In a slight squat, step left foot out to the side as wide as possible, swinging right arm forward (that's one rep). Quickly step right foot out to the right side, swinging left arm forward. Alternate stepping side to side, as quickly as you can.

Do 20 reps.

Resistance Band Split Squat

Resistance Band Split Squat leg exercise

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How to do it: With the band still tied at shin level, move into a split stance with right foot forward and left heel lifted. Lower into a squat, keeping weight centered over right foot, pushing hips back, reaching both arms out in front of chest. Stand up, bending elbows back behind body, engaging glutes to lift left leg up behind hip (keep chest upright—don't lean forward). Lower left foot to starting position and repeat.

Do 20 reps. Switch sides; repeat.

Resistance Band Deadlift

resistance band deadlift leg exercise

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How to do it: With the band tied in a loop, stand on band with feet hip width, holding knotted end with both hands. Bend knees slightly, hinge forward from hips until chest is almost parallel to the floor, keeping back naturally straight and abs in tight. You should feel a slight stretch in your hamstrings in the "down" position. Maintaining straight spine, engage your glutes to bring body back to start position. Do 20 repetitions total.

Do 20 reps.

Banded Clamshell

clamshell hips legs butt resistance band exercise

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How to do it: With the tied band (or mini band) looped around legs at knee level, lie on left side and prop upper body up on left elbow with knees bent and hips stacked. Bring right hand behind head, flex feet, and brace abs in tight. Lift hips, turning right knee out to side, pressing into band, keeping inside edges of feet together. Lower back to start. Repeat.

Do 20 reps. Switch sides; repeat.

Related: Mini Resistance Band Exercises to Build Hip Strength

Lying Leg Extension

Lying Leg Extension resistance band leg exercise

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How to do it: Lie faceup with both legs extended, arms bent by sides, holding ends of band. Bend right knee into chest, with right foot in the center of band (try to position band along the arch of your foot so it stays in place). Press elbows into ground and lift hips off floor as right leg extends out straight at a 45-degree angle. Lower back to start. Repeat.

Do 20 reps. Switch sides; repeat.

Resistance Band Glute Bridge

Resistance Band Glute Bridge leg butt exercise

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How to do it: Lie faceup with knees bent, hip-width apart, feet flexed. Place the band across pelvis, pressing the ends into the floor by sides of hips. Brace abs in tight, squeeze glutes, and quickly drive hips up into bridge. Hold for 1 count, and then slowly lower for 3 counts to return to start. Repeat 20 times in a row. (Make it easier by adding more slack to the band, harder by pulling it tighter across hips). 

Do 20 reps.

Photography by: Vanessa Rogers


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