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

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

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

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.