15 Best Resistance Band Leg Workouts For Strong Legs

Published: December 3, 2021

Resistance band leg workouts are SO underestimated! Whether you are a beginner intimidated by the free weights section at the gym, or just wanting to add an extra edge to your leg workouts, using resistance bands is a great and easy option! 

Resistance bands are cost effective, lightweight, and portable! You can get a great workout in with resistance bands whenever and wherever you want. Plus, they are a great for low-impact workouts, meaning if you’re recovering from an injury resistance bands could be a great option for you!

Here’s the 10 Best Resistance Band Leg Workouts For You to Try

1. Banded Lateral Walk

  • Begin by placing the band around the arches of your feet, and stand with feet slightly wider than hip width apart
  • Bring your hips back and down into a half squat position, taking care to keep your back straight, and core braced
  • Take 10 small half steps going one way, and 10 back the other way. You’ll feel this one like crazy in your thighs and outer glutes!

2. Seated Abduction

  • Sit up tall with a straight back on a chair or bench, and place your band below the knee.
  • With both feet together, and core braced, pull your knees apart (abducting the legs) until you feel a lot of tension in your resistance band. 
  • Pause for a second in this position, and slowly bring the legs back together
  • Complete 10-20 reps, your outer glute will thank you!

3. Squat with abduction

  • Stand with your feet slightly wider than hip-width apart, band above or below the knee.
  • With a straight back and braced core, drop your hips down, until your thighs are parallel with the floor.
  • Keeping your feet planted on the ground, open your knees wider to create abduction and feel more tension on the band.
  • Stand back up straight, and repeat 10-20 times.

4. Jump squats

  • Stand with your feet hip-width apart, the band placed above the knee
  • With a straight back and braced core, drop your hips down, until your thighs are parallel with the floor.
  • Use momentum to jump up out of your squat, resisting the band and keeping your legs from coming together.
  • Land softly on your feet, keeping the knees soft. 
  • Repeat for 10 reps!

5. Seated leg extensions

  • Start off seated on a bench or chair with a nice tall spine and core braced
  • Place band around your ankles
  • With one foot on the ground, lift the other foot out until your leg is straight.
  • Slowly bring it back down, controlling the movement and tension in the band
  • Repeat 10 reps per leg

6. Banded Lunge

  • Start off with your feet hip-width apart and the band placed above the knee.
  • Step forward with one leg, bringing your front knee into a 90-degree position and keeping your front foot flat on the ground.
  • With a nice straight back and core braced, bend both knees until your back knee is almost touching the floor. 
  • With your weight in your front heel, push up through the back toe, feeling the glutes squeeze as you come up.
  • Repeat 10 reps per leg

7. Bulgarian Split Squat with Band

  • Start by standing with feet hip-width apart, and place one leg behind you, propping your back toes up on a couch or chair.
  • Place your band around the arch of your front foot that’s on the floor.
  • With shoulders and hips centred, grab the other end of the band with both hands.
  • Keeping core tight and back straight, bend your front knee until your back knee almost touches the ground.
  • Pushing up through your front heel, stand back up straight against the resistance of the band.
  • Repeat 10 reps on each leg

8. Banded step-backs

  • Begin with feet hip-width apart, and the band placed just above the ankles
  • With a braced core and straight back, hinge your hips back slightly into a quarter squat
  • Plant one foot firmly on the ground, and step the other foot directly back, tapping your toe on the floor with each rep.
  • Ensure to keep your hips and shoulders aligned and facing forward as you complete 10- 20 reps on each leg.

9. Lying leg curl

  • Start off by lying face down on your mat, with a band placed just above the ankles.
  • Keep one foot on the ground, and lift your other heel up and towards your bum as far as possible.
  • Control the movement as you bring the foot back down, feeling activation in your hamstring.
  • Complete 10-15 reps per leg

10. Side Plank Clamshells

  • Start off by lying on your side with knees bent at a 90-degree angle, and a band placed just above the knee.
  • Squeeze your core and glutes, creating a strong centre line through your body, and lift up into a side plank using your forearm.
  • Both hips and shoulders should be aligned and stacked facing forward.
  • Abduct your legs by opening your knees, feeling the tension on that outer glute. 
  • Stay in your elevated side plank position as you slowly bring the knees back together.
  • Repeat 10-20 reps

11. Glute bridge with band

  • Start off by laying on your back, feet placed as close to your bum as possible, and slightly wider than hip-width apart.
  • Place the band just above or below the knee ( I prefer below as it keeps it from rolling). 
  • Tuck your shoulder blades flat under your body, shoulders tucked away from your ears. Make sure your spine is straight (flat on the ground) and your core is braced tight.
  • Pushing up through your heels, raise your hips up to the sky, making sure not to curve out through your lower back.
  • Push your knees apart, keeping tension on the band the entire time.
  • Lower down slowly, and repeat 10-20 reps.

12. Banded Single Leg Glute Bridge

  • Start off by laying on your back, feet placed as close to your bum as possible, and slightly wider than hip-width apart.
  • Place the band just above the knee
  • Tuck your shoulder blades flat under your body, shoulders tucked away from your ears. Make sure your spine is straight (flat on the ground) and your core is braced tight.
  • Lift one leg off the ground
  • Pushing up through the heel of the foot that is on the ground, raise your hips up to the sky, making sure not to curve out through your lower back and keep both hips parallel.
  • Push your knees apart, keeping tension on the band the entire time.
  • Lower down slowly, and repeat 10 reps per leg.

13. Fire Hydrant with band

  • Start off in a tabletop position, hands directly under your shoulders and knees directly under your hips. 
  • Place band around your mid-thigh
  • Keeping a straight back and core braced, lift one knee off the ground to the side as high as you can comfortably go, keeping strong and stable through your core and other limbs.
  • Slowly lower your leg back down, controlling the motion. Try not to sway your body side to side as you do this!
  • Complete 10-20 reps per leg

14. Banded kickback

  • Start off in a tabletop position, hands directly under your shoulders and knees directly under your hips. 
  • Place band between your supporting knee and the floor, and on the other leg just behind the knee.
  • Keeping a straight back and core braced, lift one knee back and up bent at 90 degrees off the ground. Keep strong and stable through your core and other limbs.
  • Slowly lower your leg back down, controlling the motion. Try not to sway your body side to side as you do this!
  • Complete 10-20 reps per leg

15. Banded Romanian Deadlift

  • Start off with feet hip-width apart, and band around the arches of your feet.
  • Grab the other end of the band with both hands
  • Set your back straight and brace your core, and bend back through the hips until your back is parallel with the floor, feeling a major stretch in your hamstrings.
  • Push your hips forward so you return to a standing position, feeling the resistance from the band here.
  • Complete 10-20 reps

Now Jump In To Your Resistance Band Leg Workouts

Complete 3 sets of each of the exercises mentioned above, for a full and effective leg & glute workout! The best part is all you need is a booty band, no weights or other equipment. This makes it an ideal leg day routine for home or while away on vacation. Don’t have a booty band? You can order one here from my very own line Energy Athletica.

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