Resistance Band Workout: 8 Best Leg Exercises With Resistance Bands

Build a booty while strengthening, tightening, and toning every leg muscle with this quick and efficient lower body workout! These 8 leg exercises with resistance bands add an extra challenge to traditional lower body exercises, and make a great at home workout!

Jump To Resistance Band Workout

**If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view these 8 Leg Exercises With Bands on Youtube here.

Previously seen on Nourish Move Love — we updated this post to be more reader-friendly!

Want to add an extra challenge to any leg day workout — add resistance loop bands!

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

I personally love resistance loop bands because they’re:

  1. Affordable. This 5-pack of resistance bands are under $20 on Amazon. If you do home workouts I highly suggest adding these to your ‘home gym.’
  2. Effective. I’ll explain more below, but if you have trouble feeling your glutes ‘fire or turn on’ during lower body strength training workouts, a resistance band is your new best friend.

Resistance Band Exercises for Legs | Squat with resistance loop bands

All you need to complete these 8 resistance band exercises for legs is a medium resistance loop band and about 30 minutes.

The Workout: 8 Resistance Band Exercises For Legs and Glutes

Target your glutes, hamstrings, quads, and entire lower body with these 8 resistance band exercises for legs.

This workout is repetition based and should take you between 20 and 30 minutes depending on the pace you move at for each leg exercise.

8 best resistance band exercises for legs

Exercise Equipment

Light-to-medium resistance, mini loop band.

These are the resistance loop bands that I’m using in this workout and really like. 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.

For more DIY substitutions visit this post on home exercise equipment for tips on how to substitute common household objects for exercise equipment. 

Resistance Band Workout Instructions

Perform 12 repetitions of each strength exercise, followed by 30 seconds of a plyometric or power burn out exercise.

Repeat all eight leg exercises x 4 sets, alternating sides as needed.

8 Leg Exercises with Bands

  1. STRENGTH 12 Reps: Staggered Squat + Rear Leg Lift (alternate sides each set)
  2. POWER 30 Seconds: Side Tap + Squat Jump (alternate sides each set)
  3. STRENGTH 12 Reps: Resistance Band Lateral Walks
  4. POWER 30 Seconds: Wide/Narrow Baby 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!

Staggered Squat + Rear Leg Lift

Place the resistance band around your calf, shin, ankle area for this staggered squat and rear leg lift.

This leg exercise targets the entire lower body on the staggered squat 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: option to 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

Side Tap + Squat Jump

Keep the resistance band around your calf, shin, ankle area for this side tap and squat jump.

A powerful plyometric exercise that targets the legs, butt, hamstrings, quads and abductors (or outter glutes commonly referred to as the saddlebag). 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

Resistance Band Lateral Walks

Keep the resistance band around your calf, shin, ankle area for these resistance band lateral walks.

A low impact strength and cardio exercise that specifically targets the outter 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 the knees on the thighs. 

Resistance Band Lateral Walks

Wide/Narrow Baby Squat Jumps

Keep the resistance band around your calf, shin, ankle area for this wide, narrow baby squat jump.

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 outter 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 squats 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 Exercises for Legs Squat Jumps

Resistance Band Leg Extensions

Place the resistance band around the ankle of one leg and around the top of the foot of the other leg for this quad extension exercise.

Leg extensions isolate and strengthen the quadriceps or quads (or 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 band

2 Pulse Squat + Quarter Turn

Keep the resistance band around your calf, shin, ankle area for this 2 pulse squat and quarter turn.

Another plyometric HIIT exercise that increases the time under tension on the lower body. Targeting the legs, butt, hamstrings, quads and outter glutes.

Squat Jump Modification: take out the impact and perform 2-pulse air squats instead of a quarter turn squat jump.  

Pulse Squat Quarter Turn | Booty Bands Workout

Glute Bridge + Resistance Band Open

Place the resistance band 6 inches above the knees, on the thighs, for this glute bridge exercise. Note, you don’t want place the resistance loop band directly on a joint, like your knees.

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

Glute Bridge Resistance Band Open 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. 

Place the resistance band 6 inches above the knees, on the thighs, for this glute bridge with resistance band exercise. Note, you don’t want place the resistance loop band directly on a joint, like your knees.

Holding a glute bridge isolates the butt and hamstrings while pulsing the resistance band open strengthens the abductors (outter glutes).

glute bridge with Resistance Bands | Leg workout

How to choose the right resistance band?

In general, resistance bands can be added to any bodyweight exercise to add additional resistance.

  1. I suggest purchasing a variety pack of resistance bands, like this 5-pack of resistance bands on Amazon.
  2. Start with the lightest resistance band and then advance to the medium resistance band.
  3. If the rubber resistance bands tend to slip off or roll up on you; you can always give these fabric resistance bands a try.
  4. 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.
    3. For more DIY substitutions visit this post on home exercise equipment for tips on how to substitute common household objects for exercise equipment.

TRAINER TIP: you never want place the resistance loop band directly on a joint, like your knees. For this workout, the placement of the resistance band depends on the exercise. The resistance band should be either an inch or two above the ankle joint (around the lower calf/shin area), or a 6 inches above or below the knee joint.

What’s the benefit of doing leg exercises with bands?

benefits of doing leg exercises with bands

Mini loop bands have been used by physical therapists for rehabilitation and physical therapy exercises for decades. These exercise bands are a great way to specifically focus in on what muscles you should be engaging.

1. 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).

Booty bands have been given that name because they help target the booty, glutes, and hamstrings to help those specific muscles on the back of your legs ‘fire or turn on’ during lower body specific exercises.

2. Target smaller, stabilizing muscles.

Resistance loop bands are also useful in targeting the smaller, stabilizing leg muscles that can be overpowered by larger muscle groups. 

The muscle engagement required to keep constant tension in the band means that all the smaller, stabilizing muscles ‘turn on’. Thus, you get a super effective glute workout; targeting both large functional, and small stabilizing muscles in the lower body.

3. Works your muscles differently than free weights.

Free weights will feel heaviest at the beginning of that arc, while resistance bands make your muscles work harder at the end of the arc (when the band is most taut).

Get More Resistance Band Workouts:

Pin These 8 Resistance Band Exercises for Legs and Glutes

booty band workout for legs

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