Use Checkout Code 'PB15' to receive 15% discount. FREE SHIPPING ON ORDERS OVER $79.95.


Your Cart is Empty

February 24, 2022 3 min read

Why spend all your time working out using weights at the gym when you can achieve the same results from resistance band exercises? After all, hitting the weight room is not the only way to develop strong, toned legs. 

Realistically, most gym workouts focus on the quadriceps and glutes, which are the largest muscle groups in the leg.

Don’t worry because there are resistance band exercises for legs that can provide alternate training for your lower body. In fact, these resistance band exercises for the legs can help you achieve your fitness goals.

Here are some exercises that you can try with your resistance band.

1) Squats

Squats are a great way to strengthen your quadriceps and glutes, with your resistance band around your knees and your feet wider than shoulder-width apart. First, hold your resistance band with both hands. Make sure that your arms are in front of you.

Place your right foot firmly on the ground and slowly squat down, pushing your butt back and bending your knees.

Return to a standing position and repeat with your left leg.

2) Lunges

Lunges work your quadriceps and glutes. You can do lunges with your resistance band anywhere you need to. This exercise specifically targets your quads and glutes, making it an ideal way to strengthen your lower body.

Stand up straight and hold the resistance band securely in one hand.

Step forward with your left leg and bend your knees to lunge forward until both legs are bent at a 90-degree angle.

3) Banded Glute Bridge Pulses

This exercise lets your glutes do the work. It gives you a mini-training circuit, and it is an efficient way to blast stubborn lower belly fat.

Lie on your back and place the resistance band beneath your feet, with your feet slightly more than shoulder-width apart. Keeping your knees bent, lift your hips up and hold for ten seconds.

Lower your hips down and repeat for ten reps.

4) Lateral Band Steps

The lateral band steps are great for building your hamstrings and your calves. This exercise allows you to work on your form while also building strength in your lower body.

Stand on one side of the resistance band. Keep your legs at shoulder-width apart and hold the resistance band with both hands, one in front of the other.

Step forward with your right leg and keep your right foot near your right hand.

Step back with your right leg, bring your right foot to your left hand, and then step forward with your left leg and bring your left foot to your right hand.

Repeat for ten reps on each side, alternating legs.

5) Leg Curls

The leg curls work your hamstrings. It is important to work for this muscle group separately because the hamstrings are a very active muscle group, and they respond well to strength training.

Lie down on your stomach and place the resistance band beneath your feet. This exercise can be done anywhere, anytime.

Place your hands at your side, with your palms facing down.

Lift your heels up, bringing your feet toward your butt.

Return to the starting position and repeat for ten reps.


These resistance band exercises for legs give you the same results as traditional exercises, but without the gym. Many people opt to work out at the gym because they don’t want to use resistance bands.

Keep your muscles toned with the help of POWERBANDS®. We offer a wide range ofresistance bands that will help improve your workout. Tone your muscles and thighs with our equipment and visit our website today.