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Hello readers! Today I will cover an intense resistance band workout for your lower body. These lower body resistance band exercises will most definitely give you strong and defined legs, all without any heavy weights. The resistance will come from stretching the bands and your own bodyweight.
Remember that slow, controlled reps are the best ways to get the most out of all of these moves. Don’t rush through these workouts, or else you won’t see the positive effects as much. You also may want to consider different band resistances and the use of multiple bands at the same time, since some of the lower body resistance band exercises you will see here involve a stronger muscle group (your legs) and require a greater range of motion.
Warmup for Lower Body Resistance Band Exercises
Don’t skip the warmup. Get some blood flowing into your lower body to start the workout the right way.
Bodyweight Squats
The tried and true.
20 Reps
High Knees – Jog in Place
Get the heart rate up.
1 minute
Hip Rotations
Work on your flexibility and help prevent injury with this move. Your knee should lift up and make a circular motion before bringing your foot back down to the floor.
10 Reps per Leg
Lower Body Resistance Band Exercises: 6 Moves
Before I explain and demonstrate the moves, I want to tell you that this circuit-type workout is intended to be completed TWICE before finishing. In other words, do each move below in order 1-6, and then do 1-6 AGAIN one more time.
Take a 30-60 second break in between EACH exercise. Drink plenty of water.
1. Resistance Band Squats
Depending on the length of the band, you can either hold its handles at your sides and stand on top of it, or loop it around your neck and stand on top of it (for longer bands). If you are used to doing bodyweight squats only, then this move will be much harder at first. If you usually do squats with weights, then it will still feel different due to the stretching nature causing resistance instead of heavy weights and gravity. When coming down, stay steady and slow! Don’t let the bands snap you back down – YOU are in control.
Your second time through, try a variation. Closed squats, sumo squats, or even something tougher like half-pistol squats or Bulgarian squats. Get creative and keep your muscles guessing.
30 Reps or until failure (or 15 per leg for single-leg squat variations)
2. Resistance Band Good Morning Stretches
This is usually a stretch I do, but when I incorporate the bands it turns into a very effective deadlift exercise. Stand on the band with feet shoulder-width apart and wrap it around the back of your neck as well, tightening the tension. Keep your upper body in good posture, bring your hands together, and slowly bring your upper body downward like a normal deadlift, focusing on tensing your hamstring and glute muscles.
10 Reps
3. Resistance Band Lunges
If you are used to doing bodyweight lunges only, then like the squats, this move will be harder. If you usually do lunges with weights, then it will still feel different due to the stretching nature causing resistance instead of heavy weights and gravity. When coming down, stay steady and slow! Don’t let the bands snap you back down – keep your body in control and don’t let the bands take over.
15 Reps per leg
4. Single Leg Deadlift with Resistance Band
This took me some getting used to because it requires intense balance, much more so than just a bodyweight deadlift. You have to combat the stretchy nature of the band on top of the awkward deadlift positioning – it’s tougher because your arms stay at your sides instead of having one on your hip and the other in front of you to counter your back leg. With one foot, stand on the center of the band and hold the handles at your sides. Bring your upper body downward, releasing the tension on the band as you do so and bringing your other leg back behind you, keeping it stretched. The slower you go, the better and tougher this exercise is. It will not only strengthen your hamstrings and glutes, it will improve your stability and balance.
10 Reps per Leg
5. Resistance Band Pike Leg Extensions
This is a weird one but when I discovered it I fell in love. Loop the band behind your knees, grip it against the floor with your arms in a pushup position so there is enough tension and resistance. Then prop your toes up on a higher platform like a coffee table or step, keeping knees bent and close to the floor. Then, push your butt up by engaging your core and extending your knees. If you can’t fully unbend your knees then don’t worry, as long as you feel the move hitting your glutes and hamstrings. This will also engage your upper body and core.
10 Reps or Until Failure
6. Single-Leg Presses with Resistance Band
No need for a leg press machine when you have resistance bands. You can lie on the floor and do this move without needing much space. Put the bottom of your foot on the center of the band and grip it with your hands up at your chest or lower neck so you get enough resistance. Slowly extend your leg and push your foot out away from your body. I also like to bring my foot down close to the floor without it actually making contact, as I feel a little extra glute work when I do. You can also do this move with both feet, but I prefer one at a time for the extra resistance.
10 Reps or Until Failure
Lower Body Resistance Band Exercises: Conclusion
Once you’ve finished all six of these lower body resistance band exercises TWICE, you can breathe a sigh of relief and accomplishment for your awesome work. Now that you’re done though, remember to stretch!
Do you have any of your own lower body resistance band exercises that you could tell me about? I love the versatility of bands and am always open to new ideas, so let me know in the comments below! And while you’re here, please check out my other resistance band workouts.
