Resistance Band Leg Workout (Tone Your Lower Body)

This hip abduction exercise isolates and engages the smaller muscles in your glutes. I usually recommend it as a warm-up for powerlifters before they squat and deadlift for glute engagement.

By performing resistance band leg lifts, you actively work on spreading your thighs apart, further enhancing the engagement of your glutes and thighs.

Here are the steps to do banded leg lifts:

1. Wrap a resistance band around your ankles and stand with your feet flat, hip-width apart.
2. Engage your inner and outer thighs, and shift your weight onto your right leg.
3. Raise your left leg to the side, stretching the band while keeping your hips stable.
4. Maintain control as you bring your left foot back to the starting position without letting it touch the ground.
5. Repeat for reps.

3. Lateral Squat Walk

The lateral squat walk exercise requires performing a squat motion while taking sideways steps instead of moving directly forward or backward. 

To perform a lateral squat walk: 

1. Position a band approximately six inches above your knees.
2. Stand with your feet hip-width apart, creating tension in the band to engage your glutes.
3. Lower into a loaded squat position, keeping the weight in your heels and maintaining an upright chest.
4. Hold the loaded squat position and take two lateral steps to your right, stretching the band to its maximum extent.
5. Bring your left foot in, tapping it towards your right foot while keeping a low squat position.
6. Step out with your left leg, maintaining tension in the band, and bring your right leg towards the left, meeting your outside foot.
7. Repeat for reps.

The glute muscles are the largest and most powerful muscles in your body.

They’re crucial for hip extension, rotation, and pelvis stabilization. Glute kickbacks engage your glute muscles by isolating them and incorporating a full range of motion.

Here's how to perform glute kickbacks:

1. Begin in a hands-and-knee position, with one end of the resistance band evenly placed under both hands.
2. Wrap the other end of the band around the sole of your foot.
3. Maintain a square position with your hips and engage your core as you straighten your one leg backward.
4. Return to the starting position, and repeat for reps.

5. Resistance Band Reverse Lunge

While traditional lunges are effective for targeting the quadriceps, I find better results when performing them with a resistance band due to the forward-stepping motion.

Here are the steps to perform a banded reverse lunge:

1. Wrap a resistance band underneath your right foot, bringing it behind your shoulders and in front of your neck.
2. Hold the band with your hands, keeping it at a comfortable distance from your neck.
3. Stand in an upright position with your feet hip-width apart.
4. Place your hands together in front of your upper body, elbows bent and positioned by your shoulders.
5. Maintain an upright torso and take a step backward with your left foot.
6. Lower your body until one leg is bent at least 90 degrees and your other knee is close to touching the ground.
7. Push yourself back up to the starting position and repeat for reps.

Banded hamstring curls improve your performance in squats and deadlifts while sculpting and defining your legs’ posterior muscles. It's been a boon for my weightlifting and powerlifting clients.

Follow these steps to perform banded hamstring curls:

1. Begin by securing the resistance band around a stationary object, such as a pole or frame.
2. Create a slipknot by looping one end of the band through the other.
3. Once the band is attached, hold the other end and walk a few steps away from the anchor point.
4. Lie down on your chest.
5. Place the band around your ankles, ensuring that your feet are slightly apart to maintain tension in the band.
6. Straighten your legs as much as possible and pull your heels toward your hips, engaging your hamstrings.
7. Slowly lower your legs back down while keeping tension on the muscles.

7. Banded Hip Thrust

This resistance band exercise enhances strength and hip mobility and strengthens the hamstrings.

To perform a banded hip thrust:

1. Attach the ends of a resistance band to two anchor points on your sides, ensuring sufficient tension.
2. Position yourself underneath the band, similar to how you would set up for a hip thrust with a barbell on your hips.
3. Keep your knees bent at a 90-degree angle and rest your upper back on a bench or stable elevated surface.
4. Perform hip thrusts, focusing on holding at the top and lowering the movement slowly.

People who prefer working out at home or want fresh training variations in their lower body routine should do resistance band leg exercises. However, resistance band training may not provide sufficient mechanical loading and stress for stronger individuals.

We recommend you include these exercises towards the end of a workout session after performing compound exercises with heavier loads.