30-Minute Resistance Band Leg Workout

The 8 best leg exercises with bands for strong, toned, lean legs! Grab a light-to-medium resistance band and follow along with this 30-Minute Resistance Band Leg Workout at home.

Jump To 8 Leg Exercises with Bands

Previously seen on Nourish Move Love — we updated this post to include a full-length, guided workout video!

Want to build a booty and tone your legs?

Add this leg band workout to your training program. 

These little powerhouse bands go by a lot of names: resistance leg bands, resistance loops, mini loops, mini loop resistance bands, and booty bands.

Type one of the above into the Amazon search bar and order a set. I personally like this 5-pack of resistance loop exercise bands which are under $10 on Amazon.

resistance band leg workouts

What are the benefit of resistance band leg workouts?

Mini loop bands have been used by physical therapists for rehabilitation and physical therapy exercises for decades for these reasons…

1. Resistance Band Exercises Directly Target the Butt, Glutes and Hamstrings

If you frequently experience tight hamstrings, or struggle to feel your glutes ‘turn on’ during leg exercises, you may be more ‘quad-dominant’.

This essentially means that the muscles in the front of the leg, quads and hip flexors, overpower the muscles on the back of the legs, glutes and hamstrings (Runner’s World).

Using exercise bands helps properly ‘turn on’ or activate your glute muscles. 

2. Resistance Band Leg Workouts Target Smaller, Stabilizing Muscles

Resistance exercise bands target the smaller, stabilizing leg muscles that can be overpowered by larger muscle groups. 

So you get a super effective glute workout, targeting both large functional muscles and small stabilizing muscles in the lower body. This is also great for injury prevention.

3. Leg Exercises with Bands Work Your Muscles Differently Than Free Weights

Bands make your muscles work harder as there is constant time under tension.

benefits of doing leg exercises with bands

8 Resistance Band Exercises For Legs and Glutes

Targets your glutes, hamstrings, quads, and thighs with these 8 leg exercises with bands.

This leg band workout is perfect for anyone looking build strong, toned and lean legs at home!

Exercise Equipment

Light-to-medium mini loop band depending on your fitness level.

These are the booty bands I’m using in this workout (green for light resistance). You can get this variety pack of 5 resistance loop bands for under $20 on Amazon.

If the rubber resistance bands tend to slip off or roll up on you, you can always give these fabric resistance bands a try.

If you don’t have access to resistance loop bands you can always: 

  1. Tie a pair of workout leggings around your legs (roll up or tie up excess fabric).
  2. Roll up a sports bra and put it around your legs.

30-Minute Resistance Band Leg Workout Instructions

Follow along with the video at the top of this post.

Alternatively, you can work through the leg exercises below at your own pace.

Perform 12 repetitions of each strength exercise, followed by 30 seconds of a plyometric or power burn out exercise. Repeat all eight leg exercises with bands x 4 sets, alternating sides as needed.

Resistance Band Leg Exercises

8 Leg Exercises with Bands

  1. STRENGTH 12 Reps: Staggered Squat + Rear Leg Lift (alternate sides each set)
  2. POWER 30 Seconds: Squat Tap Out + Squat Jump (alternate sides each set)
  3. STRENGTH 12 Reps: Resistance Band Lateral Walks
  4. POWER 30 Seconds: Wide + Narrow Squat Jumps
  5. STRENGTH 12 Reps: Resistance Band Leg Extensions
  6. POWER 30 Seconds: 2 Pulse Squat + Quarter Turn
  7. STRENGTH 12 Reps: Glute Bridge + Resistance Band Open
  8. POWER 30 Seconds: Glute Bridge Resistance Band Open Pulses

Screenshot this leg band workout —>>> CLICK HERE!

Trainer Tip: it is important to note that the mini loop band should never be placed directly on a joint. You always want to place the exercise band above your knees or below your knees. The band location is noted next to each exercise below. 

1. Staggered Squat + Rear Leg Lift

  • Resistance Band Location: Place the resistance band around your calf/shin area.
  • Muscles Worked: The entire lower body with an emphasis on the butt and hamstrings during the rear leg lift. This lower body exercise is great for building glute strength, the foundation of your lower body and muscles you use daily.
  • Rear Leg Lift Modification: Hold onto a chair or counter top for additional balance support as you perform the rear leg lift.

Squat Rear Leg Lift Exercise with Resistance Band

2. Squat Tap Out + Squat Jump

  • Resistance Band Location: Place the resistance band around your calf/shin area.
  • Muscles Worked: This is a powerful plyometric exercise that targets the legs, butt, hamstrings, quads and abductors. A great way to build lower body strength while also raising your heart rate to burn calories.
  • Squat Jump Modification: Take out the impact and perform an air squat instead of a squat jump.

Resistance Bands for legs squat jump

3. Resistance Band Lateral Walks

  • Resistance Band Location: Place the resistance band around your calf/shin area.
  • Muscles Worked: A low impact strength and cardio exercise that specifically targets the outer glutes (abductors), quads and hamstrings.
  • Banded Lateral Walks Modification: You can decrease the intensity of the resistance band by moving the band from the shins to 6 inches above your knees on the thighs.

Resistance Band Lateral Walks

4. Wide + Narrow Squat Jumps

  • Resistance Band Location: Place the resistance band around your calf/shin area.
  • Muscles Worked: This is a staple lower body resistance training exercise, combining glute strength with lower body HIIT training. These resistance band squat jumps are sure to burn the legs, butt, hamstrings, quads and abductors (or outer glutes). The challenge: how low can you stay in your legs throughout this entire exercise?
  • Squat Jump Modification: Take out the impact and perform a side-to-side air squat instead of a squat jump. You can also decrease the intensity of the resistance band by moving the band from the shins to 6 inches above the knees on the thighs.

Resistance Band Squat Jumps for toned legs

5. Resistance Band Leg Extensions

  • Resistance Band Location: Anchor the resistance band around the ankle of the standing leg and around the top of the foot of the working leg.
  • Muscles Worked: Leg extensions isolate and strengthen the quadriceps or quads (the top of the thigh).
  • Leg Extensions Modification: Option to hold onto a chair or counter top for additional balance support as you perform the leg extension.

leg extension with resistance bands

6. 2 Pulse Squat + Quarter Turn

  • Resistance Band Location: Place the resistance band around your calf/shin area.
  • Muscles Worked: A plyometric HIIT exercise that increases the time under tension on the lower body. Targeting the legs, butt, hamstrings, quads and outer glutes.
  • Squat Jump Modification: Take out the impact and perform 2-pulse air squats instead of a quarter turn squat jump.

Booty Band Squats

7. Glute Bridge + Resistance Band Open

  • Resistance Band Location: Place the resistance band 6 inches above the knees (on the thighs).
  • Muscles Worked: This lower body strength exercise for the glutes and hamstrings is a great substitution for squats and lunges if you have a knee injury or knee pain. Adding the mini loop resistance band increases the intensity, turning on the hips and outer glutes (abductors).

Glute Bridge Exercise with Resistance bands

8. Glute Bridge Resistance Band Pulses

Watch the video at the top of this post to see this move in action because it’s hard to show in a picture, but you’re pulsing the resistance band open while holding an isometric glute bridge. 

  • Resistance Band Location: Place the resistance band 6 inches above the knees (on the thighs).
  • Muscles Worked: Holding a glute bridge isolates the butt and hamstrings while pulsing the resistance band open strengthens the abductors (outer glutes).

glute bridge with Resistance Bands for building a booty

Get More Leg Band Workouts:

Pin These 8 Resistance Band Exercises for Legs and Glutes

Legs Booty and Thighs Workout with Resistance Bands

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10 comments
  1. thank you so much for this. My insurance cut my PT and I still have so much more to go and you’ve included everything and more that my PT was doing with me. Im not able to use resistant bands just yet but im excited to have a challenge to work towards.

  2. This was an awesome combination of moves with a resistance band! I loved every minute of it and have repeated it 4 other times!

  3. Loved this 30 min. Resistance band workout. Love all your workouts. It really helps me to get every su day the plan for the week.
    Thanks!!