Kick it out! The Top 15 Resistance Band Exercises for Legs and Glute
It may go without saying, but it’s also worth repeating: resistance bands are a valuable, practical, and efficient training tool to help you master various core body areas. Resistance bands are light-weight, easily packable and they provide versatile workout options wherever you are––at home, at the office, even on-the-go. And best of all, they are relatively inexpensive when compared to a full-time gym membership or drop-in studio.
Resistance bands are ideal for a full-body workout as they can help tone and build muscle in just about every area. And while your entire body can benefit, we’re looking specifically at the legs: fifteen invigorating resistance band exercises for legs and glutes that you can do just about anywhere.
As the base of your body, the legs are a key component of any overall workout. Targeting your glutes, your calves and the upper thigh muscles is a great way of building and maintaining overall strength and flexibility while helping to cut a chiseled lower body look. Incorporating resistance bands to these types of leg workouts simply adds another level of versatility and effectiveness.
Note: depending on which type of bands you are using, you may need to try out a few to find your preferred tension. Resistance bands typically run from minimal resistance to heavy. Start with a medium resistance band and go from there.
The banded squat
Who doesn’t love doing squats? Squats are perhaps the most popular and effective method for really working your glutes and toning your butt and upper thighs. While they may not be the most comfortable exercise (especially if you’ve got joint issues), they offer one of the most adaptable and convenient workouts––and a resistance band simply intensifies the stretch taking your power drops to the next level. A good thing to remember: always maintain a tight core throughout your squat session, from beginning to recovery.
- Wrap your resistance band around your thighs, just above your knees. Get into position by standing with your feet hip-distance apart while extending your arms out in front of you
- Squeeze your glutes and tighten your core before sitting into a squatting position, pushing your butt out and down. Use the resistance of the band to drive your knees out (but not too far out)
- Maintain the bulk of your weight in your heels by firmly pressing them into the ground and propelling yourself back into the standing position. Aim for around four sets of 15 – 20 reps
The banded jumping
Jumping is one of the easiest but effective exercises at the same time. Your muscles will grow and get stronger. Do the "the banded jumping" exercise in three sets.
- Place your feet shoulder-width apart and slide the elastic over your hips, above your knees.
- Bend your knees and take a jump. Take two steps back after jumping.
- Try to land on your entire foot, not on your toes.
- You need to do this exercise 15-20 times.
Swing to the side and back
Exercise with an expander is the best way to get a body of your dreams without leaving home. Swinging to the side will strengthen the muscles in your legs and buttocks. Moreover, this exercise will warm up your muscles well.
- Get on all fours and put the elastic on your hips.
- Swing your left leg to the side, keeping the knee bent. Then return to the starting position without touching the knee to the floor.
- Straighten your legs, swing your leg back and return to the starting position.
- You need to do 15-20 reps and then change legs.
The banded glute kickback
Don’t like squats? Bulk up your butt and squeeze some tension into your calf muscles without putting too much strain on your knees with the banded glute kickback. This low-impact movement is great for bringing a different kind of burn to your legs.
- Wrap your resistance band around your ankles and stand with your feet hip-distance apart
- Squeezing your glutes while tucking in your pelvic muscles, kick your left leg out behind you until your band is taut. Hold at the top of the stretch before bringing your foot back to the starting position
- Continue to alternate on opposite sides. Aim for around three sets of 10 – 15 reps
This exercise is perfect for those who want to lose weight and keep their muscles in good shape. You will strengthen your leg muscles and abs if you do this exercise regularly. Remember to exercise in multiple sets.
- Lie on a mat and slide the elastic over your hips, just above your knees.
- Lying on your back, lift your pelvis and keep your abs and buttocks in tension.
- Spread your knees apart and slowly lower your pelvis onto the mat.
- You need to repeat this exercise 20 times.
Don't laugh at the name of the next exercise, as it will make your muscles burn like never before. This exercise is excellent for strengthening the muscles in your legs and buttocks.
- Get on all fours on the mat and slide the elastic over your hips, just above your knees.
- Lift your left leg off the floor, straighten and swing back. After that, return to the starting position, but do not touch your knee to the floor.
- You need to repeat this exercise 20 times, then change your leg.
The banded glute bridge (with leg raise)
When performing this challenging floor-based exercise, you are not only giving your lower body an intensive workout, but you are also strengthening your lower abs and testing your core stability. The banded glute bridge includes some gentle pelvic thrusts––which are good enough to tone the glutes, but this method also involves some alternating leg raises to ensure that you are building more muscle in more places.
- Get into position by lying face-up on the floor (preferably on a mat) with your knees bent and your feet flat. Wrap your resistance band around your thighs, just above your knees
- Clenching your glutes and pelvic muscles taut, press your hips upwards, driving your knees out against the resistance of the band. Keeping your hips lifted, kick your right foot out in front of you and bring it back down. Dig your left foot into the mat for greater stability and balance
- Next, kick your left foot out and place it back down to the ground, this time using your right foot for balance. Come back down into the starting position and repeat by alternating sides. Aim for about three sets of 15 to 20 reps
Swing legs to the sides
This simple exercise will strengthen your muscles. Besides, if you do the exercises in several approaches, you will improve your muscles quickly. Besides this exercise helps to improve stretching.
- Stand up straight and put your feet together. Elastic bands should be worn around the ankles.
- Swing your left leg to the side.
- You need to repeat this exercise 20 times, then change your leg.
You should remember about exercises for the buttocks to achieve maximum results. Do the shell exercise to keep your buttocks taut and round.
- Place the elastic on your leg, just above your knees. Lie on your side using your forearm. The legs should be slightly bent and put together.
- Raise your upper knee, but make sure your feet are pressed together. Hold a little at the top point and return to the starting position.
- Make sure to tighten the muscles of the buttocks and thighs. Lie firmly and do not wobble during the exercise.
- You need to repeat this exercise 15 times on both legs.
The banded leg lift
Leg lifts are a pivotal exercise for working multiple areas of your upper legs, as well as your core. Hip abduction even targets the smaller muscles in your glutes––all thanks to some extensive squeezing through the resistance. It’s an incredibly powerful workout that you can take with you and execute anywhere.
- Get into position by placing a resistance band around your ankles and stand with your feet hip-distance apart
- Clenching your thighs and glutes, try to balance your weight on your right leg. Lift your left leg out to the side, tightening the band as much as you can without moving your hips
- Bring your left foot back to the starting position without touching it to the floor. Aim for about five sets of 10 – 15 reps
Legs to the side
Your glutes must burn during your workouts. Pumped up glutes are needed to distribute the load and reduce the likelihood of injury evenly. Even a beginner will be able to perform the exercise “side legs efficiently.” The core muscles also work during this exercise.
- Lie on your side and slide the elastic just above your ankles. Support your head with your hand.
- Put your feet on top of each other and lift the top one without bending as high as possible. The soles of both feet should be parallel.
- Do not lean forward or backward. Try to lie flat and stable. You need to repeat this exercise 15-20 times on each leg.
Different exercises help to work out all the muscles more thoroughly and keep the body in good shape. Do the knee rotation exercise every day to keep your thighs burning. You can do this exercise while sitting for beginners.
- Take a standing position and spread your feet shoulder-width apart. Place the elastic above your knees.
- Bend your knees slightly. Let your knees relax and fall inward. Spread your knees to the sides with the help of your hands, linger in this position and then return to the starting position.
- You need to repeat this exercise 20 times.
The lateral banded walk
Don’t let the name fool you. This intensive thigh exercise is no walk in the park. You’re sure to feel the burn with this simple stepping routine that works a host of upper leg muscles.
- Get into position by placing a resistance band around your ankles. Stand with your feet hip-distance apart, allowing for a slight bend in the knees
- Utilizing your outer thigh muscles and steadying your hips, take broad, horizontal steps with your left foot to the side so that your feet are shoulder-distance apart. Keeping your band taut, step your right foot to the left while bringing your feet hip-distance apart
- Alternate steps from left to right on each side. Aim for about five sets of 10 – 15 reps
Raising legs from a prone position
You will be able to do better, and you will see the results by doing the exercises every day. Perform the prone leg raise exercise even if it is difficult for you. The muscles will burn, and this is a sure sign that you are doing everything right.
- Lie on the mat, face down, and slide the elastic around your ankles. Feet should rest your toes on the floor.
- Raise one leg with your heel toward the ceiling. The body should be fixed, and the buttocks compressed. Do not bend your lower back; the height of the legs is not essential. At the top point, linger and return to the starting position.
- Make sure your toes always point to the floor. You need to repeat this exercise 10-15 times on each leg.
Bicycling is a classic exercise for the hips and buttocks, or rather, it’s a more complicated version. Do the exercise "bike" in three sets. Plus, this exercise also strengthens your abs and core.
- Get into a lying position on the mat. Place the elastic in the middle of your feet. Hands should be placed behind the head.
- Stretch your right elbow towards your left knee while at the same time straighten the opposite leg. After that, stretch your left elbow to your right knee, and straighten your left leg. Change legs one at a time.
- You need to repeat this exercise 10-15 times.
Exercising with rubber bands is a simple and effective way to train muscles outside the gym. Make sure that all movement is smooth and not due to energy during each workout. Besides, you need to linger for a few seconds at the exercise’s maximum point and repeat it.
Exercising with elastic bands improves blood circulation in the tissues, strengthening the buttocks and thighs’ muscles quickly.
There you have it. Fifteen of the simplest and most effective resistance band exercises for legs and glutes that you can do just about anywhere to strengthen your leg muscles while looking and feeling great.