Resistance Band Leg Exercises
Resistance bands are perfect for leg day. Learn how to build lower body muscle in our illustrated resistance band exercise guide.
Back to All Exercises | Back To Resistance Band Exercises | Back To Leg Exercises
Ankle Eversion
• Sit on the floor, in front of a foam roller.
• Wrap a flat resistance band around the ball of your right foot, and place your right heel on the roller.
• Wrap the other end of your resistance band behind your left foot and hold it in place.
• Point your right toes towards your centre of mass.
GET GOOD FORM: Make sure not to hyperextend your ankle. It should feel a structured pressure, not any form of pain.
Ankle Plantarflexion
• Sit on the floor and wrap a light resistance band around the ball of your left foot.
• Rest your left heel on a foam roller. Hold the resistance band.
• Point your left toes away from your body, then slowly bring them back to upright.
WHY IT WORKS: Ensuring you have strong ankles will make all other lower body exercises easier.
Assisted Barbell Squat
• Set up for a back squat in a rack, with Resistance Bands attached evenly to the sides of the barbell and the top of the rack.
• Unrack the bar and step into your squat stance.
• Perform a back squat as normal.
GET GOOD FORM: Keep your feet shoulder width apart, turned slightly outwards.
Banded Donkey Kick
• Loop a mini resistance band under your right knee and left thigh.
• Begin on all fours, engage your core, and kick your left leg up and behind you.
• Pause at the top of the movement and slowly return to the starting position.
GET GOOD FORM: Keep your knees bent and feet flexed throughout.
Banded Lunge
• Anchor a resistance band low to the ground.
• Place your left foot inside the band.
• Lunge your left foot forward, elevating it onto a weight plate or exercise step. You should travel far enough that the band is taut.
WHY IT WORKS: This exercise helps to improve ankle and hip mobility.
Banded March
• Tie a resistance band on a secure post just below hip height.
• Stand inside the band, with the loop around your core, and walk forward until the band is taut.
• Hold a medicine ball and march on the spot.
REGRESSION: You can make this exercise easier by not holding an additional weight.
Banded Sled Pull
• Place a thick resistance band around your waist and two weight sled poles.
• Stand facing the poles, hold onto the sides of the resistance band, and walk backwards, pulling the sled.
TOP TIP: This is a difficult exercise, so begin by using an unweighted sled first.
Barbell Squat
• Wrap resistance bands around resistance band pegs and a barbell.
• Unrack the bar and perform a back squat.
GET GOOD FORM: This is an advanced squat variation. Make sure you start with a lower weight to get your form correct.
Belt Squat
• Loop a resistance band through the middle of a lifting belt.
• Stand on both ends of the band, until it resembles a pyramid.
• Squat down, then rise back up.
WHY IT WORKS: This exercise is fantastic for targeting your quads.
From: Home Gym Equipment Hacks To Get the Most From Your Workout
Bicycle Crunch
• Lay on your back, with your legs held straight and diagonal, and a booty band around your feet.
• Placing your hands behind your head, crunch your shoulders towards your torso, and keep it here throughout.
• Pull your right knee towards your left elbow, then, while extending it back, pull your left knee towards your right elbow.
GET GOOD FORM: Keep your lower back flush with the floor throughout.
Clamshell
• Lie on one side, resting on your forearm, with a resistance band just above your knees.
• Lift the top knee up and lower it.
GET GOOD FORM: Keep your feet together and don’t rotate your hips.
Curtsy Squat
• Add a fabric resistance band just above your knees.
• Step one leg backwards and diagonally behind the front leg.
• Bend the back leg towards the floor and return to the starting position.
WHY IT WORKS: This places resistance on your side glute muscles.
Fire Hydrant
• Put a resistance band just above your knee, on all fours.
• Lift one knee sideways.
TOP TIP: Keep a neutral spine throughout the exercise.
Glute Activation
• Kneel on all fours.
• Loop a resistance band around one foot and anchor the other end to a power cage.
• Extend your leg out straight before returning.
GET GOOD FORM: Keep your shoulder blades pulled down your back and gently contract your core.
Hex Bar Squat
• Loop a resistance band around the ends of a hex bar.
• Stand inside the bar with your feet on the band.
• Lift the bar until you are standing tall, then squat down explosively before rising up slowly.
WHY IT WORKS: Adding resistance bands makes it more difficult, as the bands don’t gather momentum throughout the lift.
Hip Adduction
• Loop a resistance band around a low anchor point. Stand side-on and place your closest foot inside the band.
• Bring the working foot towards the centre of your body, in front of the opposite foot.
• Pause, then return and repeat for several reps.
TOP TIP: You can vary the exercise difficult by standing closer or further away from the anchor point.
Hip Bridge
• Loop a resistance band above your knees.
• Lay down, with your back and your feet on the floor.
• Raise your hips and torso. Hold for a few seconds before lowering.
TOP TIP: Raise and lower slowly, with control.
Hip Flexor Activation
• Loop a resistance band around one foot and anchor the other end to a power cage.
• Move your leg laterally, in a slow and controlled motion.
VARIATION: On all fours, loop the band around one knee before bringing your knee to your chest.
Hip Mobility
• In a half kneeling position, have the band looped just underneath your left glute.
• Pull your right thigh outwards.
• Raise your leg arm, slightly leaning forward.
GET GOOD FORM: Keep your core tight and your glutes underneath your hips.
Kettlebell Swing
• Loop a Resistance Band through a kettlebell handle.
• Loop the opposite side of the band under both feet.
• Perform an American kettlebell swing.
WHY IT WORKS: Adding a resistance band increases the resistance on a kettlebell swing, requiring greater muscle activation.
Kneeling Quad Stretch
• Take a half kneeling position, with one foot planted in front.
• Loop a band around your back foot and pull over the matching shoulder.
WHY IT WORKS: Assisted stretching helps increase flexibility by adding resistance.
Lateral Walk
• Wrap a Resistance Band around your ankles.
• Standing with you feet shoulder width apart, lower into a half squat.
• Shuffle sideways, keeping your back straight.
TOP TIP: The band should be taut and not bunched.
Leg Curl
• Lie on your front with a resistance band tied around an anchor and looped around your ankles.
• Bend your knees and curl your legs upwards.
WHY IT WORKS: This is an alternative to a leg curl machine.
Lying Hamstring Stretch
• Lay with your back on the floor and a resistance band looped around one foot.
• Using both hands, pull the other end of the band to the matching shoulder.
GET GOOD FORM: Keep your other leg flat against the floor throughout the exercise.
Monster Walk
• Loop a resistance band under each foot, hip width apart.
• Grab the loose end in both hands.
• Move sideways, starting with the same leg you’re moving towards.
• After 10m, move in the opposite direction.
VARIATIONS: Try this walking forwards or backwards to mix things up.
Overhead Squat
• Hold a resistance band over your head, with your feet just wider than shoulder width apart.
• Sit back into a squat.
• Push through the heels to the starting position.
MULTIPLE MUSCLES: This full body exercise targets your legs, shoulder, back and core.
Pallof Press with Lateral Lunge
• Grasp a resistance band between your hands, with the other end tied to an anchor.
• Hold the resistance band to your chest and push your arms forward.
• Laterally lunge away from the power rack.
• Stand up straight and bring the band back to your chest to complete the movement.
MULTIPLE MUSCLES: This exercise variation also targets your core.
Psoas March
• Loop a resistance band around a power rack.
• Lie on your back with your feet inside the loop and legs raised with a slight tension in the band.
• Pull one leg towards you, keeping the other elevated.
• Return, and repeat with the other leg.
GET GOOD FORM: Activate your core by squeezing your abs.
Side Step to Squat
• Place a fabric resistance band just above your knees, with your feet together.
• Step sideways, into a wide squat stance, taking care not to lunge.
• Lower into a squat.
• Drive through your feet to stand up and return to the starting position.
WHY IT WORKS: This exercise targets the muscles on the inside and outside of your legs.
Single Leg Deadlift
• Stand with your left foot in the middle of a resistance band, holding onto each end of the band. Lift your right foot off the ground.
• Hinge at the waist, lowering your torso towards the ground and lifting your right leg behind you.
• Drive through your left heel to return to the starting position.
GET GOOD FORM: At the top of the exercise, your right toes should be pointing at the floor.
Single Leg Hip Thrust
• Place your upper back on a bench.
• Add a fabric resistance band underneath one foot and hip.
• Pull the other leg towards your chest, keeping the banded foot planted.
VARIATION: Make this exercise harder by holding a weight.
Single Leg Squat to Bench
• Start in a seated position on a weight bench or Plyo Box.
• With a resistance band above your knees, lift one foot off the floor.
• Lean your chest forward and stand up before returning to the bench.
GET GOOD FORM: Keep a neutral spine while leaning forwards.
Spanish Squat
• Tie a resistance band around an anchor and loop around both legs.
• With your arms folded, sit back into a squat.
• Stand back up to complete the rep.
PROGRESSION: You can hold a weight plate or a kettlebell to make this exercise harder.
Split Stance Pallof Press
• Begin in a split stance position.
• Perform a Pallof press as usual.
TOP TIP: You may feel less stable because of the split stance. Perform this exercise slowly for optimum results.
Squat
• Add a fabric resistance band above your knees.
• Squat down.
• Push through your heels to stand up.
GREAT EXERCISE: This squat variation targets your glutes, overall leg strength, and your hip mobility.
Squat with Interference
• Stand with your feet slightly wider than hips and toes outward.
• Loop the band around your upper thigh.
• Slowly squat down and drive through your heels to go back to the starting position.
TOP TIP: Make sure to keep this movement slow and controlled to get the best benefits.
Squat with Lateral Leg Lift
• Stand with a resistance band just above your knees.
• Bend down until your thighs are parallel with the ground.
• Stand up, and lift your leg out to the side.
• Return your leg, squat, and repeat with the other side.
GET GOOD FORM: During the lateral lift portion, keep your knee as straight as possible.
Squat with Tube
• Stand in the middle of a resistance tube, holding the handles by your shoulders.
• Hinging at the hips, squat down, then push through your heels to rise back up.
GET GOOD FORM: Make sure the bands are behind your arms, not in front.
Standing Knee Raises
• Wrap a resistance band around your feet, standing shoulder width apart.
• Press the floor away with your right foot, and lift your left knee up.
• Pause at the top of the movement and lower the leg down.
GET GOOD FORM: Keep your core engaged.
Standing Quad Stretch
• Loop a resistance band around your right foot.
• Lift your right leg behind you, holding onto the other end of the band with your right hand.
• Pull until you feel a stretch in your quad.
TOP TIP: If you struggle to keep your balance, you can place your free hand against a wall.
Zercher Squat
• Stand on a Resistance Band, feet shoulder width apart.
• Cross the band, holding it in your elbows.
• Squat down, keeping your back straight.
MULTIPLE MUSCLES: This exercise targets your quads, hamstrings, and glutes.
Back to All Exercises | Back To Resistance Band Exercises | Back To Leg Exercises