Resistance Band Leg Workout

10 Resistance Band Leg Workouts for At- ome Lower-Body Training

If you want to build leg muscles and improve your strength while working out at home, resistance band exercises are a great option without needing any advanced equipment.

Resistance bands work both small and large muscle groups, and you can vary the intensity of the exercise depending on the size of a band. Resistances bands are also small and do not take up significant space in your house.

Various resistance band exercises for legs target different muscles, including glutes, hamstrings, quadriceps, and calves. Below are 10 resistance band workouts that you can do at home for lower body training.

Resistance Band Squat

Resistance Band Squat

This resistance band exercise targets the glutes and the quadriceps and provides a great leg workout.

Instructions

  • Stand with your feet hip-width apart
  • Put on your loop band through your legs and place it slightly below your knees
  • Step your feet slightly outwards until the band fits snuggly
  • Keep your feet parallel to each other
  • Squat until your thighs are slightly lower than parallel to the ground while pressing your thighs outwards
  • Press your heels down and drive your hips upwards back to a standing position
  • Do 3 sets of 10 reps each

Resistance Band lunge

Resistance Band lunge

Band lunges promote hip mobility and also build glutes, hamstrings, and quadriceps.

Instructions

  • Stand with your feet hip-width apart
  • Put on your loop band through your legs and place it slightly above your knees
  • Step your feet slightly outwards until the band fits snuggly
  • Step your right foot forward into a lunge position
  • Press your heels down and drive your hip upwards, stepping back to a standing position
  • Switch sides
  • Do 10 reps on each side

Resistant Band Fire Hydrant

The fire hydrant targets the glute muscles, particularly the gluteus medius and minimus.

Instructions

  • Place a loop resistance band above your knee and assume an all-fours position on the ground
  • Lift your left knee outwards to the side while keeping the hips in place, the core tight, and the upper body stable
  • Bring back the knee to the initial position
  • Repeat for 10 the petitions, then switch sides

Tabletop Glute Kickbacks

Glute kickbacks are a resistance band leg workout that engages the glute and core muscles.

Instructions

  • Place a resistance loop around your feet and assume an all-fours position on the ground
  • Lift the left knee off the ground and kick it straight backward
  • Keep the hips in place, the core tight, upper body stable, and the palms firmly pressing on the ground
  • Bring back the knee to the initial position
  • Repeat for 10 repetitions, then switch sides

Alternating Glute Bridges

These will test your stability and flexibility while engaging your lower abs and the leg muscles.

Instructions

  • Place a resistance loop around your thighs and lie on the ground
  • Bend your knees upwards and place your feet directly below the knees
  • Squeeze your glutes and push your hips upwards
  • Keep the shoulders, arms, neck, and head on the ground
  • Lift your right leg and straighten it in front of you
  • Put it back on the ground while keeping the hips lifted
  • Now, lift the left leg and straighten it in front of you
  • Put it back on the ground while keeping the hips lifted
  • Alternate for 10 to 15 repetitions

Clamshells

Clamshells with Resistance Band

Clamshells work the inner and outer thigh and improve hip mobility.

Instructions

  • Place a loop resistance band around your thighs
  • Lie on your right side on the ground
  • Bend your knees and bring the inner sides of your feet to touch
  • Rest your head on your right hand and the left hand on your waist
  • Take your left knee outwards until the resistance band is tight
  • Pause for a few seconds and then slowly return to the starting position
  • Repeat for 10 to 15 repetitions
  • Switch sides

Resistance Band Leg Lifts

These utilize the hip abduction range of motion and target the smaller glute muscles.

Instructions

  • Stand with your feet hip-width apart
  • Place a loop resistance band around your shins, near the ankles
  • Tighten your thigh and glute muscles to help balance your weight and keep the pelvis stable
  • Lift your right leg outwards as far as possible while keeping it straight
  • Hold for few seconds and then slowly start to bring back the right foot to a standing position
  • Repeat for 10 to 15 repetitions
  • Switch sides

Lateral Resistance Band Walk

The lateral walks work the inner and outer thighs.

Instructions

  • Stand with your feet hip-width apart
  • Place a loop resistance band around your shins, near the ankles
  • Slightly hinge at the hips into a mini-squat position
  • Take 3 steps to the left side while maintaining the hip-width distance between your feet and keeping the band tight
  • Walk sideways in the opposite direction
  • Do 10 reps on each side

Resistance Band Wall Squat

Resistance Band Wall Squat

A wall squat hold fires up all your leg muscles and the abs.

Instructions

  • Stand with your feet hip-width apart
  • Place a loop resistance band on your thighs
  • Lean your back against a wall
  • Slide your back downwards into a squat position such that the thighs are parallel to the ground
  • Squeeze your glutes and core muscles
  • Press your thighs against the resistance band and avoid bringing your knees inwards
  • Hold for 15 to 30 seconds

Resistance Band Plank Walks

These engage both the lower and upper body muscles.

Instructions

  • Place a loop resistance band on your thighs
  • Assume the plank position keeping your feet hip-width apart
  • Engage your core and glute muscles
  • Take your left leg outwards and then back to the starting position
  • Then, take your right leg outwards and then back to the starting position
  • Keep alternating for 15 repetitions

Conclusion

Resistance band exercises for the lower body are effective and safe on your joints and the back. They activate all the gluteus, gluteus maximus, gluteus medius, and gluteus minimus while engaging the quadriceps, hamstrings, and calves. For a full lower-body resistance band workout routine, combine at least 5 of the above exercises.

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