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8 Resistance Band Exercises for Legs

By: Lindsey Bomgren, CPT | February 18, 2025

Legs, glutes, quads, hamstrings and thighs — in 30 minutes you will fatigue every muscle group in your lower body using a mini loop resistance band. These banded exercises will build strong legs and strengthen knee joints; making this leg workout a great addition to any home workout plan.

Jump to Workout

I will always advocate for women to pick up weights and strength train. But I also believe a well-rounded fitness routine includes VARIETY — using different equipment, training in all planes of motion and challenging your muscles in new ways.

Resistance band workouts are one of the best ways to work BOTH the large and small muscles in the lower body.

Resistance band leg exercises offer an effective way to activate your glutes and strengthen your hips. These are 8 of my favorite resistance band exercises for legs and glutes, designed to build strength and tone at home.

Women performing a staggered squat wearing a resistance band around her ankles during a lower body workout.

30-Minute Resistance Band Leg Workout

Strengthen all of the major muscle groups in the lower body; no fancy gym equipment needed. If you travel regularly or enjoy working out at home, this resistance band leg workout is for you.

These 8 leg exercises with bands are a great compliment to any strength training plan, designed to:

Workout Equipment:

Mini Loop Resistance Band (discount code: NML). I’m using a light-to-medium resistance band in this band workout.

Workout Instructions:

Follow along with the guided Resistance Band Leg Workout on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 8 Circuits
  • 2 Moves Per Circuit (Strength Exercise and Burnout Exercise)
  • Timed Intervals (40 seconds of strength training, followed by a 20 second strength burnout, followed by 20 seconds of rest between circuits)
  • Repeat Each Circuit x2 Sets

Workout Outline

CIRCUIT ONE

  1. Squat and Abduction
  2. Single Leg Runners (Right/Left)

CIRCUIT TWO

  1. Lateral Squat Walk
  2. Bear Crawl Hold and Abduction

CIRCUIT THREE

  1. 3-Way Squat (Right/Left)
  2. V-Walks

CIRCUIT FOUR

  1. Staggered Squat and Rear Leg Lift (Right/Left)
  2. 3 Fast Feet Runners and Squat Drop

CIRCUIT FIVE

  1. Hip Hinge and Lunge (Right/Left)
  2. Single Leg Squat (Right/Left)

CIRCUIT SIX

  1. Clamshell and Kick (Right/Left)
  2. Superman Band Opens

CIRCUIT SEVEN

  1. Glute Bridge and Band Abduction
  2. Glute Bridge Pulses

CIRCUIT EIGHT

  1. Table Top Single Leg Kick Back and Lift (Right/Left)
  2. Bear Crawl Kick Backs

8 Best Resistance Band Exercises for Stronger Legs

1. Squat and Abduction

Targets: Quads, glutes, hamstrings, hip abductors and core.

Women in a aow squat hold with feet shoulder width distance apart at the bottom of the squat hold she is doing an abduction during a resistance band exercises for legs.

How To Do A Squat and Abduction

  1. Place the band about six inches above your knees and stand with your feet shoulder-width distance apart.
  2. Lower your body into a squat position by bending your knees and pushing your hips back.
  3. As you reach the bottom of the squat hold, push your knees outward to activate your glutes and abductors.
  4. Hold this position for a few seconds, then push back through your heels to return to the starting position.

2. Lateral Squat Walk

Targets: Glutes, quads, hamstrings and hip abductors.

A GREAT exercise to build strong and healthy hips and knees.

Women doing a lateral band walk with a resistance band above the knees in a lower body workout.

How To Do A Lateral Squat Walk

  1. Place the band about six inches above your knees. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes).
  2. Bend your knees to lower down into a loaded squat position. Weight in heels, chest up.
  3. Hold this loaded squat position as you take two lateral steps to your right; stretching the band as far as you can.
  4. Tap your left foot in, bringing it towards your right foot, maintaining a low squat position.
  5. Then, step out with your left leg, maintaining tension across the band before bringing your right leg to the left to meet your outside foot.

3. 3-Way Squat

Targets: Glutes, quads, hamstrings and core.

Women doing a three way squat stepping the left foot to the front, side and back during a resistance band exercise.

How To Do A 3-Way Squat

  1. Place the band six inches above your ankle joints (around your calves/shins).
  2. Standing on your right leg, step the left foot slightly in front of you and lower your body into a squat position by bending your knees and pushing your hips back.
  3. Push up through your heels to return to the starting position.
  4. Step the left leg slightly to the side, parallel with the right leg and lower your body into a squat position by bending your knees and pushing your hips back.
  5. Push up through your heels to return to the starting position.
  6. Step the left leg slightly behind you and lower your body into a squat position by bending your knees and pushing your hips back.
  7. Push up through your heels to return to the starting position.

4. Staggered Squat and Rear Leg Lift

Targets: Glutes, quads, hamstrings and hip abductor muscles.

A great exercise to target the stabilizing muscles around the knee, as well as strengthening glutes which are essential to everyday movements.

Women doing a staggered squat and doing a leg extension by kicking the left leg back in a resistance band leg workout.

How To Do Staggered Squats And Rear Leg Lifts

  1. Place the band six inches above your ankle joints (around your calves/shins).
  2. Start in an athletic stance or loaded squat position, with your feet hip-width apart and slightly staggered. Shift your weight into your left leg, left foot is slightly in front of right foot; 80% of your weight in your left heel, and 20% of your weight in your back right toe.
  3. With your chest upright and your core engaged, squat until your left knee reaches a 90-degree angle. Driving your knee outward against the band as you squat.
  4. Drive through your front left heel to return to standing as you squeeze your right glute to extend your right leg behind you.

5. Hip Hinge And Lunge

Targets: Legs, quads, glutes, hip extensions, hamstrings and lower back muscles.

Women with a resistance band underneath the sole of her foot performing a hip hinge and reverse lunge in a lower body workout.

How To Do A Hip Hinge And Lunge

  1. Stand with your feet hip width apart and place the resistance band under the sole of your front foot. Hold the other end of the band with the same hand as your front foot.
  2. Hinge forward from your hips, keeping your back straight and your core engaged. The resistance band should provide tension as you hinge forward.
  3. As you hinge forward, simultaneously lift your back leg off the ground, extending it straight behind you.
  4. Once you’ve reached a comfortable range of motion, reverse the movement and bend your front knee to lower into a lunge. Keeping your back straight and your core engaged.
  5. Push back up through your front foot to return to the starting position, holding the resistance band in the same hand.

6. Clamshell And Kick

Targets: Gluteus medius (which lays on the outer edge of the glute and is responsible for stabilizing your pelvis), gluteus minimus (hip extensions), obliques and core.

Clamshell exercises can help balance the muscular effort between your inner and outer thighs and your pelvic floor. A great exercise for pregnancy and postpartum.

In a resistance band leg exercise a women with knees bent at 45-depgree angle is doing a clamshell and one leg kick.

How To Do A Clamshell And Kick

  1. Place the band about six inches above your knees.
  2. Lie on your right side, with legs stacked and knees bent at a 45-degree angle, soles of the feet to touch.
  3. Rest on the forearm of the lower arm, shoulder stacked over elbow.
  4. Exhale to engage the core and stabilize your spine and pelvic floor.
  5. Keeping your feet touching, use your outer glutes and hips to lift your resting hip off the floor. As you lift your hips off the ground, open your legs, raising your upper knee as high as you can without shifting your hips or pelvis.
  6. At the top of the open clamshell, kick your top leg straight out. Pause and hold at the top of the movement for a moment. Then return to the starting position, switching sides on the next set.

7. Banded Glute Bridge And Band Open

Targets: Glutes, hamstring and hip abductor muscles.

If you have a knee injury or knee pain while squatting or lunging, glute bridges are a great exercise to substitute for squats and lunges.

Women with feet shoulder width distance apart doing a glute bridge with a band open at the top during a resistance leg exercise.

How To Do A Glute Bridge And Resistance Band Open

  1. Place the band about six inches above your knees and lie on your back, arms straight at your sides, feet flat on the floor, hip-width apart. Feet should be about six inches in front of your glutes. The farther your feet are from your glutes the more you work the hamstrings (and we want to target glute activation here, so keep your feet close to your butt).
  2. Engage your core and tuck your pelvis toward the ceiling. Then squeeze your glutes as you drive through your heels to lift your hips off the floor.
  3. Hold at the top of the glute bridge for a moment and drive your knees out towards your pinky toes to activate your outer glutes (abductors), opening the band (knees wider than hips).
  4. With control return your knees back in alignment with your hips.
  5. Then lower your hips with control back down to a hover position and repeat this movement.
  6. Keep constant tension on the band throughout this movement.

8. Table Top Single Leg Kick Back And Lift

Targets: Glutes, hamstring and hip abductor muscles.

Women in table top position with resistance band around the soles of the feet, performing a one leg leg kick back with straight leg lift.

How To Do A Table Top Single Leg Kick Back And Lift

  1. Place the band around your feet. Start in a quadruped (table top) position on your forearms and knees with your elbows in line with your shoulders and your knees hip-width apart.
  2. Lift your right leg up, keeping it straight and your foot flexed. Engage your glutes and extend your leg back until it’s parallel to the ground.
  3. Pause for a moment, then lift your right leg up towards the ceiling while keeping your leg straight.
  4. As you lower your leg, drive your knee back to table top position, keeping your knee hovering off the mat and push your leg straight out.
  5. Keep your hips parallel to the floor (try not to move the hips when doing the exercise) and upper body stable, while squeezing the glutes of the straight right leg.

FAQs

Are Resistance Band Leg Workouts Effective?

Resistance band exercises target and activate the glutes and hamstrings, as well as smaller, stabilizing muscles that can be overpowered by larger muscle groups. This makes resistance band leg workouts great for building lower body strength, strengthening the knees and preventing injury.

Can You Build Strong Legs With Resistance Bands?

Weight training exercises typically target the larger lower body muscles, leaving out the smaller, stabilizing muscles in the lower body. Resistance band leg workouts are one of the best ways to work BOTH the large and small muscles in the lower body, making them effective strength workouts.

What Are The Benefits Of Using Resistance Bands For Leg Workouts?

Resistance bands have several benefits, particularly during leg workouts. They can increase muscle activation, improve flexibility and stability, and allow you to target specific leg muscles effectively. Plus, resistance bands are relatively cost-effective compared to traditional weights, and they’re easy to travel with and can be used regardless of your fitness level.

How Often Should I Do Resistance Band Leg Workouts?

Ultimately, this depends on your fitness level and goals. I recommended adding leg workouts to your routine two to three times per week on non-consecutive days, allowing your muscles adequate time to recover between sessions. You can incorporate resistance band training into your weight training routine.  

How Can I Increase The Intensity Of My Resistance Band Leg Workouts?

To increase the intensity of your resistance band leg workouts, find ways to manipulate the tension generated across the band. For example, use a heavier resistance band or double up the bands you’re using. You can also perform more repetitions, incorporate more challenging exercises like single-leg variations, or add a pause to increase the tension.

More Workouts

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16 comments

    • Hi Casey! Yes, for the most part this workout is pregnancy safe but you’ll need to modify Circuit 6, move 2 — Superman Band Opens. You can substitute bear crawl for this exercise. As for the rest of the workout it all depends at where you’re at in your pregnancy but you can certainly slow down the moves and reduce the range of motion as needed. Keep up the great work! -Lindsey

  2. Any advice for Pelvic Floor Disorder regarding these workouts. I find new exercise intimidating.

    • Hi, Shana! I personally started with core recovery before getting into additional workouts (and then targeting low impact strength training). If you search “diastasis recti” on our site, you’ll find several core recovery options that may help. I also highly recommend seeing a pelvic floor physical therapist if that is an option for you! -Lindsey

  3. I love your workouts! I always laugh when you talk about postpartum mamas… I am 334 months postpartum, even after that many years I have gotten so much stronger from your workouts. Thank you!

  4. 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.

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

  7. 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!!

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