11 Resistance Band Exercises for Legs to Strengthen and Tone

Hitting nan weight room isn’t nan only measurement to build strong, toned legs. In reality, gym workouts typically attraction connected hitting nan ample musculus groups (glutes, quadriceps, hamstrings, calves) while besides training nan halfway muscles. If you’ve been moving retired at home aliases don’t person entree to a gym, past you’re astir apt wondering what exercises you tin do to still get an effective workout. Well, don’t interest because location are guidance set exercises for legs that tin thief you execute your fittingness goals.

Resistance set exercises for legs supply tons of assortment to activity each nan awesome musculus groups successful nan little assemblage and besides supply nan elasticity of letting you train from anywhere.

If you recreation regularly aliases simply bask moving retired of your bedroom, past this is for you.

In this article, I will beryllium sharing nan apical 11 guidance set exercises for legs.

Before diving in, you’re besides recommended to get nan free guidance set workout scheme – 30 Day Resistance Band Full Workout Challenge to situation yourself!

1. Resistance Band Squat

Muscles worked: Glutes, quadriceps, and hamstrings

This is 1 of nan champion glute exercises pinch bands, and it has nan added prize of besides moving retired nan quads and hamstrings, ensuring your legs get a well-rounded workout.

While standing, spot a guidance set conscionable supra your knees. Keep your feet astir shoulder-width apart, and clasp your arms retired successful beforehand of you. Keeping your glutes and halfway tight, beryllium into a squat by pushing your butt backmost and down. Push against nan guidance set pinch your knees, and support nan weight firmly connected your heels by pressing connected nan crushed and opinionated backmost up.

Progression: Add a 1-second region astatine nan bottommost of nan activity to make this harder.

Rep range: 10-15

2. Banded Glute Bridge Pulses

Muscles worked: Entire backmost of your legs and glutes

If you’re looking for a booty set workout, this workout is simply a awesome spot to start!

Lie connected your backmost pinch your feet hep width isolated and level connected nan floor. Place nan set supra your knees. Keep your halfway tight and past push your hips up, driving done your heels until your knees scope a 90-degree angle, creating a bridge. 

Then, travel backmost down to afloat complete nan rep. Be judge you push your knees retired and against nan set to support them successful statement pinch your shoulders.

Progression: To make nan workout much difficult, you tin do it by lifting either your correct aliases near ft disconnected nan ground. Make judge you alternate legs.

Rep range: 10-15

3. Lateral Band Steps

Muscles worked: Glutes, hip-abductors, and quads

Place nan guidance set conscionable supra nan knees. Stand successful a 4th squat position pinch your feet astir shoulder-width isolated and pointing straight forward. With nan near foot, measurement astir 10 inches to your left, and past measurement successful pinch nan correct ft from nan aforesaid region truthful that your feet are backmost to your starting position. Continue alternating steps, broadside to side, and repetition successful nan other direction.

Progression: Place nan guidance set astir your ankles alternatively of nan knees to summation nan difficulty.

Rep scope for each leg: 10-15

4. Resistance Band Leg Curls

Muscles worked: Hamstrings

Lie connected nan floor, look down, pinch your legs straight. Loop a guidance set astir your ankles. Slowly curl 1 limb bringing your bottommost up to your bum by bending your knee. Hold this for respective seconds, and past little nan bent limb down to nan starting position.

Progression: When descending connected nan rep, travel down pinch a 3-second antagonistic to make nan activity much difficult.

Rep scope for each leg: 10-15

5. Resistance Band Tabletop Glute Kickbacks

Muscles worked: Glutes and core

Position yourself connected each fours, and spot a guidance set successful nan arches of your feet. Squeeze your glutes and core, and past footwear your near ft straight down you successful a consecutive line. Then, bring your ft backmost to your starting position, and alternate legs.

Progression: When descending connected nan rep, travel down pinch a 3-second antagonistic to make nan activity much difficult.

Rep scope for each leg: 10-15

6. Single Leg Resistance Band Box Squat

Muscles worked: Quads and glutes

Using guidance bands for hips workouts is simply a awesome measurement to build spot and stability. For this exercise, beryllium connected nan separator of a chair aliases bench, and spot nan guidance set supra your knees. Ideally, you want to beryllium sitting truthful that your knees are bent astatine 90 degrees.

Ensure that your torso and thorax are successful beforehand of your hips. Then, assistance your near limb disconnected nan level truthful that only your correct limb is connected nan floor. Stand up connected your correct limb until it is afloat extended, and past descend down onto nan chair aliases chair slowly. Repeat this connected nan different leg.

Progression: When descending connected nan rep, travel down pinch a 3-second antagonistic to make nan activity much difficult.

Rep scope for each leg: 10-15

If you find it excessively difficult to do azygous limb container squats pinch a guidance band, here’s a type of it without a guidance set for beginners:

7. Resistance Band Leg Lifts

Muscles worked: Smaller muscles successful nan glutes

In nan opinionated position, spot nan guidance set astir your ankles pinch your feet shoulder-width apart. Maintaining an upright posture (eyes looking guardant and thorax up) and placing your hands connected your hips, bring your correct limb retired to nan broadside arsenic acold arsenic you tin without shifting nan hips. Once you consciousness nan tension, little your limb to nan starting position.

Progression: When descending connected nan rep, travel down pinch a 3-second antagonistic to make nan activity much difficult.

Rep scope for each leg: 10-15

8. Resistance Band Clamshells

Muscles worked: Glutes and core/obliques

For this guidance set workout for legs, dishonesty down connected your broadside pinch your legs connected nan floor, and clasp yourself up pinch your forearm. Place nan guidance set conscionable supra your knees, and past crook them to 90 degrees.

Ensure that some feet are together and your abs are engaged. Drive your apical knee upwards arsenic acold arsenic possible, and past slow bring it backmost down to nan starting position. Repeat this connected nan different leg.

Progression: When descending connected nan rep, travel down pinch a 3-second antagonistic to make nan activity much difficult.

Rep scope for each leg: 10-15

9. Resistance Band Fire Hydrants

Muscles worked: Gluteus medius and minimus

Go connected each fours, and spot a guidance set conscionable supra your knees. Keep your halfway and glutes tight, and past assistance your knee to nan broadside without moving your hips. Straighten and stabilize your assemblage arsenic you push against nan guidance band.

Bring your knee backmost to your starting position connected each fours. Repeat pinch nan other leg.

Progression: When descending connected nan rep, travel down pinch a 3-second antagonistic to make nan activity much difficult.

Rep scope for each leg: 10-15

10. Resistance Band Standing Rear Leg Lifts

Muscles worked: Glutes and hamstrings

In nan opinionated position, spot nan guidance set astir your little calves. Press your hands connected nan wall aliases thing sturdy to guarantee that you tin support your balance.

Raise 1 limb down you until you consciousness nan hostility successful nan guidance band. Once you scope nan apical of nan movement, statement your glutes and bring your limb backmost to your starting position. Repeat pinch nan different leg.

Progression: When descending connected nan rep, travel down pinch a 3-second antagonistic to make nan activity much difficult.

Rep scope for each leg: 10-15

11. Resistance Band Leg Extension

Muscles worked: Quadriceps

Lie level connected your back, and crook your near limb towards your chest. Using some hands, clasp nan guidance set tightly, and spot your near ft successful it. With your correct ft planted connected nan floor, property your near limb retired astatine a 45-degree angle, and past bring it backmost to nan starting position. Repeat this pinch nan different leg.

Progression: When nan quadriceps are lengthening, travel down pinch a three-second antagonistic to make nan activity much difficult.

Rep scope for each leg: 10-15

Final Thoughts

These are nan 11 champion guidance set exercises for legs that you tin ever find. Give them a go, and you’ll beryllium good connected your measurement to increasing those glutes, hamstrings, and quadriceps from anyplace successful nan world.

More Resistance Band Exercises

• 7 Resistance Band Exercises You Can Try astatine Home for a Perfect Body Shape
• Stay successful Shape connected nan Road pinch These Resistance Band Workouts
• 10 Easy At-Home Leg Toning Workouts for Women

Featured photograph credit: Kelly Sikkema via unsplash.com