The Best Resistance Band Leg Workout for Strong Lower Body

woman doing resistance band exercises for legs and glutes

Build stronger glutes and hamstrings while waking up your entire posterior chain with this resistance band leg workout. All you need is a resistance band for your legs (a mini loop option works best) and a small amount of space to tackle this at-home lower-body workout.

01 of 07

How to Build Leg Strength with a Resistance Band

woman doing resistance band exercises for legs
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Resistance bands one of the easiest ways to stock your home gym with equipment that doesn't take up any space.

Not only are they super lightweight (making them a great choice for travel), they're also versatile enough to work with a whole slew of exercises—particularly leg exercises. With one little band, you can do a total-body workout, build hip strength, and fire up your quads, hamstrings, and glutes. You can even build upper-body strength, too.

Not every type of resistance band is created for every kind of workout, though, so you want to make sure you have a resistance band for legs on hand—usually, that means a mini band or loop without handles. If you don't have one on hand, you can also tie a two-sided resistance band (such as a Theraband) together for a makeshift mini band.

So, the next time you're looking for a killer leg workout, do these resistance band leg exercises as a circuit (back to back with little rest in between) up to three times in a row after a cardio session or within your strength routine. Do the full resistance band leg workout three to four days per week. All you need is that mini band or any other resistance band for legs.

If you fall in love with using resistance for your strength training workouts (opposed to load, which you'd get from weight training), read up on how you can use resistance bands (of all kinds) in your workouts to get creative.

02 of 07

Banded Step-Outs

step out leg exercise with resistance band
Vanessa Rogers

A. Tie band in a loop around legs at shin level (band should be taught with feet hip-width) or use a mini resistance band.

B. In a slight squat, step left foot out to the side as wide as possible, swinging right arm forward (that's one rep).

C. 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.

03 of 07

Resistance Band Split Squat

Resistance Band Split Squat leg exercise
Vanessa Rogers

A. With the band still tied at shin level, move into a split stance with right foot forward and left heel lifted.

B. Lower into a squat, keeping weight centered over right foot, pushing hips back, reaching both arms out in front of chest.

C. 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 per side.

04 of 07

Resistance Band Deadlift

resistance band deadlift leg exercise
Vanessa Rogers

A. With the band tied in a loop, stand on band with feet hip width, holding knotted end with both hands.

B. 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.

C. Maintaining straight spine, engage your glutes to bring body back to start position.

Do 20 reps.

05 of 07

Banded Clamshell

clamshell hips legs butt resistance band exercise
Vanessa Rogers

A. 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.

B. 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.

C. Lower back to start. Repeat.

Do 20 reps per side.

06 of 07

Lying Leg Extension

Lying Leg Extension resistance band leg exercise
Vanessa Rogers

A. Lie faceup with both legs extended, arms bent by sides, holding ends of band.

B. 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).

C. 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 per side.

07 of 07

Resistance Band Glute Bridge

Resistance Band Glute Bridge leg butt exercise
Vanessa Rogers

A. 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. )Make it easier by adding more slack to the band, harder by pulling it tighter across hips).

B. Brace abs in tight, squeeze glutes, and quickly drive hips up into bridge.

C. Hold for 1 count, and then slowly lower for 3 counts to return to start.

Do 20 reps.

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