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10 Resistance Band Leg Exercises For At-Home Lower-Body Workouts

trainer kehinde anjorin performing quadruped resistance band leg exercise

Kathryn Wirsing

Don’t get me wrong; I love using weights to build stronger, more defined legs—but it IS absolutely possible to see results without them. Whether you’re working out at home from a teeny-tiny bedroom or just need a break from the dumbbells, kettlebells, and barbells (oh my!), do yourself a favor and give resistance band leg workouts a chance.

But how can you possible reap major benefits with just resistance bands—especially if you’re used to hitting the weights? Two simple tactics make a world of difference.

The first: unilateral (a.k.a. single-leg) exercises, which require your working leg to fire double-time. And the second: tempo work, in which you slow down your pace to increase the amount of time your muscles spend under tension (or actively engaged), ultimately increasing the stress you put on them and boosting the results you see.

Trust me, DIY a workout with the resistance band leg exercises here and you’ll never underestimate this super-simple piece of equipment ever again. Your entire lower body, from your glutes to your quads to your hamstrings, will be torched for days.

Time: 15 minutes

Equipment: long resistance band, box (or another sturdy, elevated surface, like a stair)

Good for: legs, lower-body

Instructions: Choose four exercises below. Perform 15 reps of each, then continue onto the next, resting only as needed. After you’ve finished all of your movements, rest for at least one minute. Then, repeat three times more for a total of four rounds.

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1

Banded Curtsy Lunge

Muscles worked: quads, glutes, hamstrings

How to: Start standing with feet hip-width apart, a long resistance band beneath arch of right foot, and one end of the band in either hand at chest-height, elbows bent and close to body. Take a big step back with left leg, crossing it behind right side. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible. Return to start. That’s one rep. Perform 15 on each side, then continue on to your next move, resting as needed. After you’ve finished all of your exercises (remember, you’re doing four total), rest for one minute, then repeat the entire workout three times more for a total of four rounds.

Pro tip: Press right knee outward throughout movement to engage side-butt (a.k.a. glute medius) muscle.

2

Banded Front Squat

Muscles worked: quads, glutes, hamstrings

How to: Stand on the middle of the resistance band with feet hip-width apart, holding one end of the band in either hand. Bend arms to bring hands up next to ears, and lift elbows up until triceps are parallel to the floor and narrow. This is your starting position. Keeping arms still, engage core and bend at knees to sink hips back and down until thighs are parallel to floor. Press through feet to extend legs and return to standing. That’s one rep. Perform 15, then continue on to your next

What Are ‘Tabata’ And ‘Hennie Muller’ Training Exercises?

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