8 Best Resistance Band Exercises for Legs

Build a booty while strengthening, tightening, and toning every leg muscle with this quick and efficient lower body workout! We’ll use Resistance Loop Bands {also called Booty Bands} to add an extra challenge to traditional bodyweight exercises for legs.

**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 Resistance Band Exercises for Legs on YouTube here.

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

FIRST THINGS FIRST. 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 lightweight, and awesome for traveling workouts; affordable {under $10 on Amazon}, and EFFECTIVE. I’ll explain more below, but if you have trouble feeling your glutes ‘fire or turn on’ during your lower body strength training workouts, a resistance band is your new best friend.

There’s also a certain simplicity factor I love about only needing one piece of equipment for a workout. You can effectively transition from one move right to the next.

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

This isn’t the first time you’ve seen resistance training on the blog either — one of my go-to 15-Minute Travel Workouts utilizes these mini loops for a Strength + HIIT workout you can do anywhere! These booty bands also make an appearance in my full length 30-Minute Lower Body Workout Video.

Resistance Band Exercises for Legs | Squat with resistance loop bands

How do you use Booty Bands?

In general, resistance bands {also called booty bands and resistance loops or resistance mini loop bands} can be added to bodyweight exercise to add additional resistance. Making standard bodyweight exercises more challenging.

Trainer tip: you don’t 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 couple of inches above or below the knee joint.

What’s the benefit of using resistance bands for legs?

resistance band exercises for legs

Resistance 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.

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.

Resistance loop bands are also useful in targeting the smaller, stabilizing leg muscles that can be overpowered by larger muscle groups. Which is why you’ll often see these resistance bands used in barre classes.

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!

The Workout: 8 Best Resistance Band Exercises for Legs

legs and thighs workout | resistance band exercises for legs

Target your glutes, hamstrings, quads, and entire lower body with these 8 resistance band exercises for legs. This workout should take you between 20 and 30 minutes depending on the speed with which you complete each exercise.

Equipment: Medium resistance mini loop resistance band, also known as booty bands. These are the resistance loop bands that I use  and really like. You can get a pack of 4 resistance loop bands, with varying resistances, for under $10 on Amazon.

Instructions: Perform 12 repetitions of each resistance band strength exercise, followed by 30 seconds of a plyometric or burn out exercise. Repeat all eight exercises x 4 sets, alternating sides as needed.

  1. Staggered Squat + Rear Leg Lift – 12 reps {alternate sides each set}
  2. Side Tap + Squat Jump – 30 seconds {alternate sides each set}
  3. Lateral Banded Walks – 12 reps
  4. Wide/Narrow Baby Squat Jumps – 30 seconds
  5. Quad Extensions – 12 reps
  6. 2 Pulse Squat + Quarter Turns – 30 seconds
  7. Glute Bridge + Band Open – 12 reps
  8. Glute Bridge Open Pulses – 30 seconds

Screenshot these 8 booty building resistance band exercises —>>> Click here!

Staggered Squat + Rear Leg Lift

Squat Rear Leg Lift Exercise | Resistance Band Exercises for Legs

Side Tap + Squat Jump

Side Tap Squat Jump Exercise | Resistance Bands for legs

Lateral Banded Walks

Lateral Banded Walks | resistance band exercises for legs

Wide/Narrow Baby Squat Jumps

Squat Jumps Exercise | Resistance Band Exercises

Quad Extensions

quad extension with resistance band | booty bands

2 Pulse Squat + Quarter Turn

Pulse Squat Quarter Turn | Booty Bands Workout

Glute Bridge + Resistance Band Open

Glute Bridge Exercise | Resistance bands for legs

Glute Bridge Open Pulses

Watch the video above 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. 

glute bridge with Resistance Bands | Leg workout

For more booty building exercises be sure to check out these 6 Lower Body Exercises with Dumbbells and this Barre Buns and Thighs Workout

Pin These 8 Resistance Band Exercises for Legs

booty band workout for legs

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