Leg-Strengthening and Toning Resistance Band Exercises

The gym isn’t the only place where you can get strong, toned legs. In actuality, most gym routines target the big muscular groups (glutes, quadriceps, hamstrings, and calves), as well as the core muscles.

If you’ve been doing your workouts at home or don’t have access to a gym, you’re probably thinking about what activities you can perform to get a good workout. Don’t panic; there are leg resistance band exercises that can help you meet your fitness objectives.

Resistance band workouts for legs offer a wide range of options for working all of the key muscle groups in the lower body while also allowing you to train from anywhere. ^[1]

This is for you if you travel frequently or simply love working from your bedroom.^[2]

In this article, I’ll show you the top 11 leg resistance band exercises.

To challenge yourself, acquire the free resistance band workout plan – 30 Day Resistance Band Full Workout Challenge before getting started!

1. Resistance Band Squat

Muscles worked: Glutes, quadriceps, and hamstrings

This is one of the greatest glute exercises with bands since it also works the quadriceps and hamstrings, giving your legs a complete workout.

Place a resistance band directly above your knees while standing. Maintain a shoulder-width distance between your feet and hold your arms out in front of you. Sit into a squat by pushing your butt back and down, keeping your glutes and core tight.

With your knees, press against the resistance band, keeping your weight firmly on your heels by pressing on the ground and standing back up.

Progression: Add a 1-second pause at the bottom of the movement to make this harder.

Rep range: 10-15

2. Banded Glute Bridge Pulses

Muscles worked: Entire back of your legs and glutes

This exercise is a great place to start if you’re looking for a booty band workout.

Lie on your back, flat on the floor, with your feet hip-width apart. Placing the band above your knees is a good idea. Maintain a strong core and then lift your hips, driving through your heels until your knees are at a 90-degree angle, forming a bridge.
Then return to the starting position to complete the rep. To keep your knees in line with your shoulders, press them out and against the band.

Progression: To make the exercise more difficult, you can do it by lifting either your right or left foot off the ground. Make sure you alternate legs.

Rep range: 10-15

3. Lateral Band Steps

Muscles worked: Glutes, hip-abductors, and quads

Just above the knees, place the resistance band. With your feet shoulder-width apart and pointed straight forward, stand in a quarter squat position.

Step 10 inches to the left with your left foot, then step in with your right foot from the same distance to bring your feet back to the starting position. Repeat in the opposite direction, alternating steps from side to side.

Progression: Place the resistance band around your ankles instead of the knees to increase the difficulty.

Rep range for each leg: 10-15

4. Resistance Band Leg Curls

Muscles worked: Hamstrings

Lie face down on the floor with your legs straight. A resistance band should be wrapped around your ankles. Slowly curl one leg, bending your knee and bringing your heel up to your bum. Hold this position for a few seconds before lowering the bent leg back to the beginning position.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

The rep range for each leg: 10-15

5. Resistance Band Tabletop Glute Kickbacks

Muscles worked: Glutes and core

Place a resistance band in the arches of your feet and get down on all fours. Squeeze your glutes and core, then kick your left foot in a straight line behind you. Then, return your foot to the beginning position and switch legs.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

The rep range for each leg: 10-15

6. Single Leg Resistance Band Box Squat

Muscles worked: Quads and glutes

Buttocks workouts using tension bands are an excellent approach to increase strength and stability. Place the resistance band above your knees and sit on the edge of a chair or bench for this exercise. You should ideally be seated with your knees bent at 90 degrees.

Your torso and chest should be in front of your hips. Then raise your left leg off the floor, leaving only your right leg on the ground. Standing on your right leg, extend it fully, and then slowly sink into the chair or bench. Rep with the opposite leg.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

The rep range for each leg: 10-15

If you find it too difficult to do single leg box squats with a resistance band, here’s a version of it without a resistance band for beginners:

Related: Best Home Gym Exercise Bikes

7. Resistance Band Leg Lifts

Muscles worked: Smaller muscles in the glutes

Place the resistance band around your ankles in a standing position with your feet shoulder-width apart. Maintaining an upright stance (eyes forward, chest up) and placing your hands on your hips, extend your right leg as far as possible without changing your hips. Lower your leg to the beginning position once you feel the stress.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

The rep range for each leg: 10-15

8. Resistance Band Clamshells

Muscles worked: Glutes and core/obliques

Lie down on your side with your legs on the floor and lift yourself up with your forearm for this leg resistance band workout. Bend your knees to 90 degrees and place the resistance band just above them.
Make sure your abs are engaged and both feet are together. Drive your top knee as far as you can upwards, then slowly lower it to the beginning position. Rep with the opposite leg.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

The rep range for each leg: 10-15

9. Resistance Band Fire Hydrants

Muscles worked: Gluteus medius and minimus

Place a resistance band directly above your knees while on all fours. Lift your knee to the side without shifting your hips, keeping your core and glutes tight. As you push against the resistance band, keep your body straight and stable.
On all fours, return your knee to the beginning position. Replace the opposite leg and repeat the process.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

The rep range for each leg: 10-15

10. Resistance Band Standing Rear Leg Lifts

Muscles worked: Glutes and hamstrings

Place the resistance band around your lower calves while standing. To ensure that you can maintain your equilibrium, press your hands against a wall or something solid.
Raise one leg behind you until you can feel the resistance band tightening. Contract your glutes and return your leg to its starting position once you’ve reached the top of the exercise. Rep with the opposite leg.

Progression: When descending on the rep, come down with a 3-second negative to make the movement more difficult.

The rep range for each leg: 10-15

11. Resistance Band Leg Extension

Muscles worked: Quadriceps

Bend your left leg towards your chest while lying flat on your back. Hold the resistance band securely in both hands and place your left foot in it.

Press your left leg out at a 45-degree angle with your right foot planted on the floor, then bring it back to the starting position. Carry on with the opposite leg.

Progression: When the quadriceps are lengthening, come down with a three-second negative to make the movement more difficult.

The rep range for each leg: 10-15

Final Thoughts

These are the 11 best resistance band exercises for legs that you can ever find.^[3] Give them a go, and you’ll be well on your way to growing those glutes, hamstrings, and quadriceps from anywhere in the world.