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Last Updated on March 2, 2021

11 Resistance Band Exercises for Legs to Strengthen and Tone

11 Resistance Band Exercises for Legs to Strengthen and Tone
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Hitting the weight room isn’t the only way to build strong, toned legs. In reality, gym workouts typically focus on hitting the large muscle groups (glutes, quadriceps, hamstrings, calves) while also training the core muscles. If you’ve been working out at home or don’t have access to a gym, then you’re probably wondering what exercises you can do to still get an effective workout. Well, don’t worry because there are resistance band exercises for legs that can help you achieve your fitness goals.

Resistance band exercises for legs provide lots of variety to work all the major muscle groups in the lower body and also provide the flexibility of letting you train from anywhere.[1]

If you travel regularly or simply enjoy working out of your bedroom, then this is for you.[2]

In this article, I will be sharing the top 11 resistance band exercises for legs.

Before diving in, you’re also recommended to get the free resistance band workout plan – 30 Day Resistance Band Full Workout Challenge to challenge yourself!

1. Resistance Band Squat

Muscles worked: Glutes, quadriceps, and hamstrings

This is one of the best glute exercises with bands, and it has the added bonus of also working out the quads and hamstrings, ensuring your legs get a well-rounded workout.

While standing, place a resistance band just above your knees. Keep your feet around shoulder-width apart, and hold your arms out in front of you. Keeping your glutes and core tight, sit into a squat by pushing your butt back and down. Push against the resistance band with your knees, and keep the weight firmly on your heels by pressing on the ground and standing back up.

Progression: Add a 1-second pause at the bottom of the movement to make this harder.

Rep range: 10-15

2. Banded Glute Bridge Pulses

Muscles worked: Entire back of your legs and glutes

If you’re looking for a booty band workout, this exercise is a great place to start!

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Lie on your back with your feet hip width apart and flat on the floor. Place the band above your knees. Keep your core tight and then push your hips up, driving through your heels until your knees reach a 90-degree angle, creating a bridge

Then, come back down to fully complete the rep. Be sure you push your knees out and against the band to keep them in line with your shoulders.

Progression: To make the exercise more difficult, you can do it by lifting either your right or left foot off the ground. Make sure you alternate legs.

Rep range: 10-15

3. Lateral Band Steps

Muscles worked: Glutes, hip-abductors, and quads

Place the resistance band just above the knees. Stand in a quarter squat position with your feet around shoulder-width apart and pointing directly forward. With the left foot, step around 10 inches to your left, and then step in with the right foot from the same distance so that your feet are back to your starting position. Continue alternating steps, side to side, and repeat in the opposite direction.

Progression: Place the resistance band around your ankles instead of the knees to increase the difficulty.

Rep range for each leg: 10-15

4. Resistance Band Leg Curls

Muscles worked: Hamstrings

Lie on the floor, face down, with your legs straight. Loop a resistance band around your ankles. Slowly curl one leg bringing your heel up to your bum by bending your knee. Hold this for several seconds, and then lower the bent leg down to the starting position.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

Rep range for each leg: 10-15

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5. Resistance Band Tabletop Glute Kickbacks

Muscles worked: Glutes and core

Position yourself on all fours, and place a resistance band in the arches of your feet. Squeeze your glutes and core, and then kick your left foot directly behind you in a straight line. Then, bring your foot back to your starting position, and alternate legs.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

Rep range for each leg: 10-15

6. Single Leg Resistance Band Box Squat

Muscles worked: Quads and glutes

Using resistance bands for buttocks workouts is a great way to build strength and stability. For this exercise, sit on the edge of a chair or bench, and place the resistance band above your knees. Ideally, you want to be sitting so that your knees are bent at 90 degrees.

Ensure that your torso and chest are in front of your hips. Then, lift your left leg off the floor so that only your right leg is on the floor. Stand up on your right leg until it is fully extended, and then sink down onto the chair or bench slowly. Repeat this on the other leg.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

Rep range for each leg: 10-15

If you find it too difficult to do single leg box squats with a resistance band, here’s a version of it without a resistance band for beginners:

7. Resistance Band Leg Lifts

Muscles worked: Smaller muscles in the glutes

In the standing position, place the resistance band around your ankles with your feet shoulder-width apart. Maintaining an upright posture (eyes looking forward and chest up) and placing your hands on your hips, bring your right leg out to the side as far as you can without shifting the hips. Once you feel the tension, lower your leg to the starting position.

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Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

Rep range for each leg: 10-15

8. Resistance Band Clamshells

Muscles worked: Glutes and core/obliques

For this resistance band exercise for legs, lie down on your side with your legs on the floor, and hold yourself up with your forearm. Place the resistance band just above your knees, and then bend them to 90 degrees.

Ensure that both feet are together and your abs are engaged. Drive your top knee upwards as far as possible, and then slowly bring it back down to the starting position. Repeat this on the other leg.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

Rep range for each leg: 10-15

9. Resistance Band Fire Hydrants

Muscles worked: Gluteus medius and minimus

Go on all fours, and place a resistance band just above your knees. Keep your core and glutes tight, and then lift your knee to the side without moving your hips. Straighten and stabilize your body as you push against the resistance band.

Bring your knee back to your starting position on all fours. Repeat with the opposite leg.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

Rep range for each leg: 10-15

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10. Resistance Band Standing Rear Leg Lifts

Muscles worked: Glutes and hamstrings

In the standing position, place the resistance band around your lower calves. Press your hands on the wall or something sturdy to ensure that you can keep your balance.

Raise one leg behind you until you feel the tension in the resistance band. Once you reach the top of the movement, contract your glutes and bring your leg back to your starting position. Repeat with the other leg.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

Rep range for each leg: 10-15

11. Resistance Band Leg Extension

Muscles worked: Quadriceps

Lie flat on your back, and bend your left leg towards your chest. Using both hands, hold the resistance band tightly, and place your left foot in it. With your right foot planted on the floor, press your left leg out at a 45-degree angle, and then bring it back to the starting position. Repeat this with the other leg.

Progression: When the quadriceps are lengthening, come down with a three-second negative to make the movement more difficult.

Rep range for each leg: 10-15

Final Thoughts

These are the 11 best resistance band exercises for legs that you can ever find.[3] Give them a go, and you’ll be well on your way to growing those glutes, hamstrings, and quadriceps from anywhere in the world.

More Resistance Band Exercises

Featured photo credit: Kelly Sikkema via unsplash.com

Reference

More by this author

Oliver Anwar

Fitness Entrepreneur, Health Consultant & Qualified Nutrition Coach

12 Best at Home Workouts (No Equipment Needed) resistance band exercises for legs 11 Resistance Band Exercises for Legs to Strengthen and Tone 15 Healthy Eating Tips from a Professional Health Coach

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Published on July 30, 2021

7 Best Resistance Bands to Work Out at Home

7 Best Resistance Bands to Work Out at Home
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Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

How We Picked the Best Resistance Bands

Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

  • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
  • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
  • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

1. Best Overall: Fit Simplify Resistance Bands

    For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

    These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

    Pick up Fit Simplify’s Resistance Bands here.

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    2. Best Budget Resistance Bands: Insonder Bands Set

      While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

      They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

      While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

      Purchase Insonder’s Resistance Bands here.

      3. Best Set: Kootek 18-Pack Resistance Bands Set

        Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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        Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

        • Five latex resistance loops (that offer between five and 40 pounds of resistance)
        • Five resistance tubes (offering ten and 50 pounds of resistance)
        • Two handles
        • Two ankle straps
        • A door anchor

        It’s incredible value for the price if you don’t mind having all this equipment at home.

        Purchase Kootek’s 18-Pack Resistance Bands here.

        4. Best for Glutes: Peach Bands Resistance Bands Set

          Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

          These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

          Buy Peach Bands Resistance Bands here.

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          5. Best for Flexibility: TheraBand Resistance Band Set

            Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

            TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

            Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

            Purchase TheraBand Resistance Bands here.

            6. Best Non-Slip: RenoJ Bands Set

              RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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              The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

              Buy RenoJ Resistance Bands here.

              7. Most Durable: SPRI Braided Xertube Bands

                The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                Buy SPRI Braided Xertube Resistance Bands here.

                Final Thoughts

                Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                You can check out this guide for some resistance band exercises:

                Featured photo credit: Geert Pieters via unsplash.com

                Reference

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