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November 17, 2022 4 min read

Resistance band exercises are a great choice if you're looking for a workout focusing on your leg muscles. Using a resistance band, you can target particular leg muscle groups, such as quads, hamstrings, and glutes.

Your legs contain the largest and most frequently used muscle groups. However, many individuals neglect their legs instead of only working out their upper bodies.

Leg exercise increases the production of healthy hormones for your body and muscles, such as cortisol, human growth hormone, and testosterone. Additionally, lower body exercises improve your ability to handle stress, strengthen your bones and core muscles, improve your ability to think clearly and help you lose weight. 

Why Use A Resistance Band?

Fabric resistance bands help you move more correctly and directly target the right muscles, making your workouts much more successful when you use them. 

Resistance bands can be a terrific addition to your running regimen since they can help to strengthen and stabilise your lower body, including your legs, glutes, and lower back.

According to Lena Marti, aNASM-certified personal trainer from New York, they are also excellent for building your legs and glutes since they encourage you to engage the right muscles and adopt the proper technique. 

Compared to using free weights, this portable equipment lessens the strain you place on your joints when exercising. The following are some of the best leg and glute exercises with exercise bands in Australia:

5 Effective Leg and Glute Exercises With Resistance Bands

The workouts that are going to come are made to tone and strengthen your leg and core muscles. Make sure you warm up completely before starting this activity.

Standing Hip Extensions

Level: Easy

  • Using both hands to control it, wrap the band around one of your feet.
  • Push your active leg back while keeping it straight. Use the heel of your leg to push. Slowly move your body while squeezing your buttocks. Keep your active leg raised and return to your starting position.
  • The leg that is supporting you should be bent at the knee. Maintain a tight core and a straight back and head. The repetitions require the pelvis to remain upright.

Kick Back

Level: Medium

  • Start on all fours and get down on your hands and knees. Keep your wrists below your shoulders and your knees directly behind your hips. Wrap the resistance band around a foot. The looped band is fastened with the thumbs and forefingers of both hands.
  • Once your leg is fully stretched and parallel to the floor, slowly move it back and up. One repetition at a time slowly lowers your knee to the ground.
  • Tip: Keep your bottom ribs tucked in and your lower back or tailbone straight. Keep your leg parallel to the floor as you stretch it. At the same time, focus on contracting your hamstrings and glutes.

Monster Walk

Level: Medium

  • Your knees should be somewhat bent as you stand with your feet shoulder-width apart. Holding the band around your feet in place, make an X with your legs in front of you.
  • Hold the band at hip height in front of you. After that, take two lateral steps to one side and then pivot back to the other. With your shoulders wide and your knees slightly bent, begin and end each step.
  • Always keep your feet vertical and horizontal. The band must be tight at all times (top and bottom).


Level: Hard

  • Place your feet shoulder-width apart as you stand. Cross your arms and place the band around your shoulders and chest.
  • Bend your knees and drop yourself into a squat once your hips parallel your knees. Return to your standing position after the repetition.
  • Keep your core engaged and knees firmly planted above your feet. Look directly forward. Maintain a straight back. Throughout the exercise, maintain a stable footing and evenly distribute your weight.

Bulgarian Split Squat

Level: Hard
  • Get into the split stance with your body. While the other foot is lying on the floor right in front of your hip, the other is on a chair behind you.
  • Gradually lower your back leg to the ground. Keep your arms at a 90-degree angle as you alternate forward and backward. The front leg's knee makes a slight bend in the direction of the little toe. Next, contract the leg you are standing on glutes.
  • Make sure your lower thigh and upper body are in alignment. Maintain a straight back and a neutral pelvis.


Exercise bands are a fantastic way to strengthen your legs. They are easy to do and don't require any special equipment. You can do them anywhere, anytime. Plus, they are very effective in building strength and power. So if you're looking for a leg workout that will give you results, try resistance band exercises.

POWERBANDS® was established to provide fitness professionals and health clubs with dependable, premium resistance bands. The business broadened its target market to become Australia's top source of information and resources on resistance band training due to the demand from fitness enthusiasts outside the sector. Buyexercise bands in Australia today!