14 Resistance Band Exercises For Legs

Leg training is crucial in all forms of fitness, whether you’re an athlete, a gym-goer, or someone who just wants to master simple strength-and-mobility movements. While barbells and machines are staples of most fitness programming, resistance bands are a versatile tool that aren’t always utilised to their full potential.

Resistance bands are a great choice for leg workouts when you want constant tension to be maintained through the entire range of motion – something that generally would be achieved differently with free weights and machines. I’ve done a full leg workout using nothing but resistance bands! This guide to leg workouts with resistance bands includes 20+ different resistance band exercises that will lead you to a stylish, well-conditioned and strong lower quadrant – I’ll help you sculpt them through an efficient and strategic body-resistance leg workout!

Key Resistance Band Exercises For Legs

Clamshells:

Instructions:

Clam Shells. These are a great clam shell resistance band leg exercise for targeting your outer thigh muscles and glutes.
Step 1: Begin lying on your side with your knees bent and a resistance band looped just above your knees.
Step 2: With your feet glued together, open the top knee as wide as possible, then slowly bring it back down.

Repeat for the desired number of repetitions, then switch sides.
Any leg band routine should include some clamshells to round it out and work the hip abductors.

Lateral Band Walks

Instructions:

A lateral band walk focuses on the hip abductors and improves lower body stability.

Step 1: Wrap a resistance band around your thighs, just above the knees and then squat slightly.
Step 2: Take small steps to the side, maintaining tension on the band throughout the movement.

Alternative exercises using your leg band can include lateral band walks.

Also Read: 6 Tricep Exercises Using Body Weight

Glute Bridge

Instructions:

The glute bridge is a classic exercise for targeting the glutes and hamstrings.

Step 1: Lie on your back with your knees bent and feet hip-width apart with your feet flat on the floor.
Step 2: Place a resistance band just above your knees for added resistance.
Step 3: Press through your heels to lift your hips off the ground, squeezing your glutes at the top.
Step 4: Lower your hips back down and repeat for the desired number of repetitions.

Glute bridges are a must-have in any resistance band leg workout routine.

Glute Kickbacks

Instructions:

Glute kickbacks are a fantastic exercise for targeting the glutes and hamstrings.

Step 1: Begin in hands and knees with a resistance band around one foot anchored behind you.
Step 2: Keeping your core tucked in, press your banded leg back, squeezing your butt at the top.
Step 3: Slowly lower your leg back down and repeat for the desired number of repetitions.

Glute kickbacks are a staple in any leg workout using resistance bands.

Also Read: Top 6 Body Weight Exercises For Shoulders

Resistance Band Squats

Instructions:

Resistance band squats are a versatile exercise that targets the quads, hamstrings, and glutes.

Step 1: Cinch your fertility belt around your waist first, then stand with your feet shoulder-width apart and a resistance band looped just above your knees.
Step 2: Sit down into the heels of your feet. Open your chest and place your knees on top of your toes.
Step 3: Push out of your heels to return to standing, squeeze your glutes at the top.

Resistance band squats are a cornerstone of any lower body resistance band workout.

Resistance Band Deadlifts

Instructions:

Resistance band deadlifts are a good one. They target the hamstrings, the glutes, the lower back.

Step 1: Begin by standing on a resistance band with your feet hip-width apart.
Step 2: Grasp the handles or ends of the band with an overhand grip, shoulder-width apart.
Step 3: Keep your back straight and core engaged before hinging at the hips and bringing your torso closer to the ground until your knees bend at around 15 degrees.
Step 4: SWEAT IT OUT The Basic Swimmer is a full-body movement with legs pushed to the widest possible kick while also working arms and core.
Step 5: Dig your heels into the ground and use your hips to push back to the start position, contracting your glutes at the top.
Repeat for the desired number of repetitions.

Resistance band deadlifts are a key component of any resistance band leg training routine.

Also Read: 8 Best Body Weight Chest Exercises

Resistance Band Step-Ups

Instructions:

Resistance band step-ups are a functional exercise that targets the quads, hamstrings, and glutes.

Step 1: Attach one end of the band to a strong object at floor level and wrap the other around your waist.
Step 2: Stand facing the anchor point with your feet hip-width apart.
Step 3: Elevate the entirety of your body on to a bench or other elevated surface using your heel of only one of your feet.
Step 4: Bring your other foot up to meet the first foot on the platform.
Step 5: Step back down with the opposite foot first, then follow with the other foot.

Repeat for the desired number of repetitions, then switch legs.

Resistance band step-ups are a great addition to any leg workout with bands.

Resistance Band Leg Press

Instructions:

Resistance-band leg press is a powerful exercise for quadriceps, hamstrings and glutes.

Step 1: Find a chair or bench with your back up against the wall and wrap the resistance band around each foot.
Step 2: With your legs straight out in front of you, press against the band.
Step 3:Now back in a squat position, slowly bend your knees to bring your feet towards your body. Keep the tension on the band.
Step 4: Push through your feet to extend your legs back out to the starting position.

Repeat for the desired number of repetitions.
Resistance band leg press is a valuable addition to any leg workout with bands.

Also Read: List of Body Weight Exercises You Can Do at Home.

Resistance Band Calf Raises

Instructions:

Resistance band calf raises target the calf muscles and improve ankle stability.

Step 1: Stand with your feet hip-width apart, the band underneath the balls of your feet.
Step 2: Hold one end in each hand or, to create a more stable unit, hook them to an immobile object.
Step 3:Standing up on to the balls of your feet, as high as you can go.
Step 4: Lower your heels back down to the ground under control.

Repeat for the desired number of repetitions.

Resistance band calf raises are an essential exercise in any leg band workout routine.

Resistance Band Leg Curl

Instructions:

Resistance band leg curls target the hamstrings and improve leg strength.

Step 1: Lie face down with the band around one ankle and the other end secured behind you.
Step 2: Bend your knee to bring your heel towards your glutes, keeping your hips stable.
Step 3:Slowly lower your leg back down to the starting position.

Repeat for the desired number of repetitions, then switch legs.
Resistance band leg curls are a valuable addition to any leg band workout routine.

Resistance Band Hip Abduction

Instructions:

Resistance band hip abduction exercises target the outer thighs and glutes.

Step 1: Attach one end of the resistance band around something sturdy and loop the other end around your ankle.
Step 2: Stand sideways to the anchor point with your feet hip-width apart.
Step 3: Pick up the leg with the band around it and, with the band in your hand, bring the leg up and out to your side against resistance from the band, keeping your hips still.
Step 4:Slowly lower your leg back down to the starting position.

Repeat for the desired number of repetitions, then switch sides.
Resistance band hip abductions are a great accessory to any leg band routine.

Resistance Band Hip Adduction:

Instructions:

Resistance band hip adduction exercises target the inner thighs and glutes.

Step 1:Hook one end to a sturdy item, wrap the other around your ankle.
Step 2:Stand sideways to the anchor point with your feet hip-width apart.
Step 3:Cross the banded leg over your body towards the midline, squeezing the inner thigh.
Step 4:Slowly return your leg to the starting position.

Repeat for the desired number of repetitions, then switch sides.
Resistance band hip adduction is a fantastic exercise to do if you plan on doing a leg routine using resistance bands.

Resistance Band Bulgarian Split Squat

Instructions:
Resistance-band Bulgarian split squats are a unilateral alternative that target the quads, hamstrings and glutes.

Step 1:Anchor one end of the resistance band to a sturdy object at floor level.
Step 2:Loop the other end of the band around your front foot, placing yourself in a split stance, the back foot elevated on a bench or platform.
Step 3:Bring your rear knee close to the floor by bending your front knee.

Push through your front heel to return to the starting position.
Repeat for the desired number of repetitions, then switch legs.

They’re an excellent complement to any resistance band leg workout. Resistance band Bulgarian split squat.

Resistance Band Wall Sit

Instructions:

Resistance band wall sits.

Step 1: Move your legs apart and bend your knees with your back against a wall, like in a classic wall sit:
Step 2: Loop one end of a Y-shaped stretch band around your foot (it can be anchored to a stable piece of furniture), then secure the other end to something sturdy at chest height.
Step 3: Place both feet flat on the ground and lean forward, engaging your quads, hamstrings and glutes.
Step 4: Loop a resistance band around your thighs, just above the knees.
Step 5: Stand sideways to a wall, feet hip-width apart. Move down on your body until your thighs are parallel to the floor.
Step 6: Hold this position, keeping your core engaged and back against the wall.
Step 7:Keep your belly in and hold them there for as long as you can. Then push through your heels so you rise up to standing again.

Resistance band wall sits are a challenging addition to any leg band workout routine.

Conclusion

One of the biggest obstacles to training the lower body is the forgetfulness of embracing difference in leg training. There’s nothing extravagant about adding a resistance band to your lower body workout and yet it can transform you. Whether you’re a beginner seeking strength or an athlete striving for performance, resistance band exercises offer a path to transformation. By adding these key exercises to your training arsenal and progressing them in intensity, you’ll acquire greater power and stability in your legs and a more integrated athleticism.