Top 10 Resistance Band Exercises For Legs

By Mussayab Ehtesham, Dmoose Fitness

Some people shy away from resistance band workouts because they think they’re not as effective as free weights or machines. But resistance bands can actually provide a great workout, especially for those who are just starting out with strength training.

If you’re looking for a workout that’s low-impact, versatile, and budget-friendly, resistance bands are a great option. Give them a try and see how they can help you reach your fitness goals.

Resistance Band Exercises for Lower body Workout

1. Squats

Start with your feet shoulder-width apart, holding the resistance band in both hands. Keeping your chest up and your core engaged, lower into a squat until your thighs are parallel to the ground. Pause for a moment, then press through your heels to stand back up. That’s one rep!

Muscles worked: quads, glutes, hamstrings

Instructions and Precautions: Be sure to keep your knees aligned with your toes throughout the movement, and don’t let them cave inwards. Also, make sure not to let your hips dip too low – aim for parallel thighs at the bottom of the squat. If you have any knee or hip pain, modify the movement by squatting down to a chair instead of all the way to the ground.

2. Hamstring Curls

Start lying on your back with your feet flat on the ground and the resistance band looped around your ankles. Keeping your hips and core engaged, raise your legs up towards your butt, then curl them back down to the starting position. That’s one rep!

Muscles worked: hamstrings

Instructions and Precautions: Be sure to keep your core engaged throughout the movement to protect your lower back, and don’t let your hips lift off the ground as you curl your legs up. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.

3. Glute Bridges

Start lying on your back with your feet flat on the ground and the resistance band looped around your ankles. Keeping your feet hip-width apart, raise your hips up towards the ceiling, then lower them back down to the starting position. That’s one rep!

Muscles worked: glutes, hamstrings

Instructions and Precautions: As you bridge up, be sure to drive through your heels – not your toes – and squeeze your glutes at the top of the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.

4. Fire Hydrants

Start on all fours with the resistance band looped around your ankles. Keeping your core engaged, lift your right leg up to the side so that your thigh is parallel to the ground, then lower it back down to the starting position. That’s one rep!

Muscles worked: glutes

Instructions and Precautions: As you lift your leg up, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.

5. Lateral Leg Raises

Start standing with the resistance band looped around both ankles, feet hip-width apart. Keeping your core engaged, raise your right leg out to the side, then lower it back down to the starting position. That’s one rep!

Muscles worked: abductors

Instructions and Precautions: As you raise your leg up, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.

6. Clam Shells

Start lying on your right side with the resistance band looped around both ankles and your head propped up on your right hand. Keeping your feet together, raise your left leg up towards the ceiling, then lower it back down to the starting position. That’s one rep!

Muscles worked: glutes

Instructions and Precautions: As you raise your leg up, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.

7. Donkey kicks

Start on all fours with the resistance band looped around both ankles. Keeping your core engaged, kick your right leg straight back behind you, then lower it back down to the starting position. That’s one rep!

Muscles worked: glutes

Instructions and Precautions: As you kick your leg back, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.

8. Standing hip abduction

Start standing with the resistance band looped around both ankles, feet hip-width apart. Keeping your core engaged, raise your right leg out to the side, then lower it back down to the starting position. That’s one rep!

Muscles worked: abductors

Instructions and Precautions: As you raise your leg up, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.

9. Lateral shuffle

Start standing with the resistance band looped around both ankles, feet hip-width apart. Keeping your core engaged, take a large step to the right with your right foot, then quickly follow it with your left foot. Continue shuffling to the right for the desired number of reps, then repeat going to the left.

Muscles worked: abductors, adductors

Instructions and Precautions: As you shuffle, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.

10. Standing calf raise.

Start standing with the resistance band looped around both ankles, feet hip-width apart. Keeping your core engaged, raise your heels so you’re standing on your toes, then lower them back down to the starting position. That’s one rep!

Muscles worked: calves

Instructions and Precautions: As you raise your heels, be sure not to arch your back – keep your spine neutral throughout the movement. If you have any pain in your lower back, stop the exercise and consult a doctor or physical therapist before continuing.

Resistance bands are a great way to add resistance to your workouts without having to use weights. Use these 10 exercises to target different muscle groups. Remember to focus on using your muscles, not momentum, to generate the movement.

Disclaimer

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

8 Comments

  1. Hi, Eric here with a quick thought about your website digitmarketing.online…

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  2. My name’s Eric and I just came across your website – digitmarketing.online – in the search results.

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  3. Hi, my name is Eric and I’m betting you’d like your website digitmarketing.online to generate more leads.

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  4. Hi, my name is Eric and I’m betting you’d like your website digitmarketing.online to generate more leads.

    Here’s how:
    Talk With Web Visitor is a software widget that’s works on your site, ready to capture any visitor’s Name, Email address and Phone Number. It signals you as soon as they say they’re interested – so that you can talk to that lead while they’re still there at digitmarketing.online.

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    Eric
    PS: The studies show 7 out of 10 visitors don’t hang around – you can’t afford to lose them!
    Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
    You have customers waiting to talk with you right now… don’t keep them waiting.
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  5. Hey there, I just found your site, quick question…

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    CLICK HERE https://jumboleadmagnet.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.

    When targeting leads, you HAVE to act fast – the difference between contacting someone within 5 minutes versus 30 minutes later is huge – like 100 times better!

    That’s why you should check out our new SMS Text With Lead feature as well… once you’ve captured the phone number of the website visitor, you can automatically kick off a text message (SMS) conversation with them.

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  6. Good day,

    My name is Eric and unlike a lot of emails you might get, I wanted to instead provide you with a word of encouragement – Congratulations

    What for?

    Part of my job is to check out websites and the work you’ve done with digitmarketing.online definitely stands out.

    It’s clear you took building a website seriously and made a real investment of time and resources into making it top quality.

    There is, however, a catch… more accurately, a question…

    So when someone like me happens to find your site – maybe at the top of the search results (nice job BTW) or just through a random link, how do you know?

    More importantly, how do you make a connection with that person?

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    Here’s a way to create INSTANT engagement that you may not have known about…

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    CLICK HERE https://jumboleadmagnet.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.

    It could be a game-changer for your business – and it gets even better… once you’ve captured their phone number, with our new SMS Text With Lead feature, you can automatically start a text (SMS) conversation – immediately (and there’s literally a 100X difference between contacting someone within 5 minutes versus 30 minutes.)

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    Everything I’ve just described is simple, easy, and effective.

    CLICK HERE https://jumboleadmagnet.com to discover what Talk With Web Visitor can do for your business.

    You could be converting up to 100X more leads today!

    Eric
    PS: Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
    You have customers waiting to talk with you right now… don’t keep them waiting.
    CLICK HERE https://jumboleadmagnet.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://jumboleadmagnet.com/unsubscribe.aspx?d=digitmarketing.online

  7. Hey, this is Eric and I ran across digitmarketing.online a few minutes ago.

    Looks great… but now what?

    By that I mean, when someone like me finds your website – either through Search or just bouncing around – what happens next? Do you get a lot of leads from your site, or at least enough to make you happy?

    Honestly, most business websites fall a bit short when it comes to generating paying customers. Studies show that 70% of a site’s visitors disappear and are gone forever after just a moment.

    Here’s an idea…

    How about making it really EASY for every visitor who shows up to get a personal phone call you as soon as they hit your site…

    You can –

    Talk With Web Visitor is a software widget that’s works on your site, ready to capture any visitor’s Name, Email address and Phone Number. It signals you the moment they let you know they’re interested – so that you can talk to that lead while they’re literally looking over your site.

    CLICK HERE https://boostleadgeneration.com to try out a Live Demo with Talk With Web Visitor now to see exactly how it works.

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    Pretty sweet – AND effective.

    CLICK HERE https://boostleadgeneration.com to discover what Talk With Web Visitor can do for your business.

    You could be converting up to 100X more leads today!

    Eric
    PS: Talk With Web Visitor offers a FREE 14 days trial – and it even includes International Long Distance Calling.
    You have customers waiting to talk with you right now… don’t keep them waiting.
    CLICK HERE https://boostleadgeneration.com to try Talk With Web Visitor now.

    If you’d like to unsubscribe click here http://boostleadgeneration.com/unsubscribe.aspx?d=digitmarketing.online

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