6 of the best resistance band exercises for your lower body combined into one amazing leg workout. Exercise bands are the best, most affordable, and easiest exercise equipment. Tone and tighten your legs right at home with these exercise band moves. Get the workout below.
Lower Body Resistance Band Workout
- Squats
- Lateral Band Walks
- Seated Quad Extensions
- Prone Hamstring Curls
- Glute Bridge
- Donkey Kicks
Keep reading for a step-by-step guide of the workout with pictures and descriptions of each of these exercises.
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A complete leg workout with one simple piece of equipment.
As a physical therapist, I am constantly recommending resistance band exercises to people. You really can’t find a cheaper, more versatile piece of equipment out there. Super lightweight, super portable, and super effective.
Today I wanted to share with you some of the best leg exercises that use resistance band as part of a total lower-body-sculpting workout.
Hope you’re ready for this one. Grab your resistance band and let’s get to work!
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Do Resistance Band Workouts Really Work?
Yes, resistance bands are effective. They can help you get a great workout and even build muscle by adding resistance and tension to overload a muscle.
You can do many variations of common dumbbell and gym workouts easily with resistance bands, and even some exercises that are not possible with regular weights.
Just as bodyweight exercises can be an effective type of exercise, you can do total body workouts with resistance bands to get defined and ripped muscles. Just be sure to choose an exercise band that gives enough resistance to still make your workout challenging.
Resistance bands are great because you can get an effective strength training workout anywhere. They are lightweight and perfect for use at home or traveling.
Try it out for your next workout. Resistance bands are effective, inexpensive, lightweight, and easy to use.
How Do You Use Resistance Bands with Handles?
There are a variety of resistance bands available with different lengths, thicknesses, and colors. They are a great workout option for every person at any fitness level.
Bands with handles are usually called handled bands and look like a thick jump rope with handles. You can also get flat loop bands. You can use them for many of the same exercises, with slight changes in setup.
Typically you hold onto the handles or the ends of the resistance bands. Depending on the exercise you are doing, you step onto the middle of the resistance band or loop it around a chair/door/bench etc.
For exercises where the loop bands are circled around your legs, arms, etc you can often still use your handled bands. Just wrap it criss-cross around your legs and continue to hold the ends as you complete the exercise. See below on my example of lateral band walks.
This resistance band leg workout includes 6 exercises. You’ll do each one for the set number of reps and then repeat the whole thing 3 times for a killer leg workout. All you need are some resistance bands. Check them out- here‘s my favorite kind with handles and here’s a loop band set.
The Workout
Squats
- Step onto the middle of your band with legs hip-width distance apart. Hold the tails in your hands at shoulder-level.
- Perform a front squat against resistance. With chest and head up, bend at the hips and knees to lower down as if sitting. Keep your knees just over your toes.
- Lower until your thighs are parallel with the floor.
- Straighten and stand up.
15 reps
Lateral Band Walks
- Position a band around your ankles, either looped around your ankles OR you can “criss cross” your band (left hand down around outside of right foot – along the ground to outside of left foot – up to right hand).
- Get in a semi-crouched position, and prepare to walk sideways against resistance.
- Take a big lateral step with your leading foot. Follow with a half step with your trailing foot to maintain resistance on the band at all times.
- Continue to laterally step in this manner before switching in the opposite direction.
10 steps left, 10 steps right
Seated Quad Extensions
- Anchor the exercise band to a chair leg or to the door behind and under you.
- Sit down and loop your foot through the resistance band.
- Perform a leg extension by taking your leg from 90 degrees bent to a position straight out in front of you.
- Slowly return to starting position.
15 reps on each leg
Prone Hamstring Curls
- Anchor your band to a door behind you.
- Lay on the floor face down with your legs straight behind you.
- Loop the band around one leg and perform a hamstring curl by bending your leg to 90 degrees.
- Slowly return to starting position.
15 reps each leg
Glute Bridge
- Lie on the floor on your back and loop the band tightly around your knees.
- Separate your knees against the resistance from the band, squeeze your butt together, and perform a bridge by lifting your buttocks up off the floor.
- Slowly return to starting position.
15 reps
Donkey Kicks
- Get down on all fours. Hold the tails of the band with your hands and loop the center around the back of one foot.
- Kick your leg straight back while raising your foot slightly towards the ceiling against the resistance of the band.
- Hold for 1 second at the top and slowly lower to starting position.
15 reps each leg
Repeat the whole series 3 times total for an amazing lower-body shredder!
Question or comment for Jared? I would love to hear from you! Leave me a comment below or you can email me at ToneandTightenFitness{at}gmail.com
Interested in more? Check out these other great resistance band workouts:
Total Body Resistance Band Workout
Total Arm Workout With Resistance Band
Resistance Band Loop Glute Workout
Lower Body Resistance Band Workout
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Make it happen,
Jared