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September 23, 2021 3 min read

While we’ve already talked about whyresistance band workouts are the best form of workouts, some of you may still be a little clueless on how to get started. This can be rather tricky due to the sheer amount of exercises you can do using resistance bands. 

To help narrow things down, we’ve put together a list of four useful resistance band exercises for your legs. Be sure to take note of these exercises so that you can incorporate them into your daily workouts.

Lateral-Band Steps

What they do:Lateral-band steps are great for strengthening the hip-abductor muscles and quads. 

How to do them:Place a resistance band around both legs, and position it just above the knees. Get into a quarter squat position with your feet pointed forward, all while ensuring that they are a hip-width apart. With your right foot, step to the right by around 12 inches, and then, with control, step in with the left foot by the same distance that you stepped with your right foot, Repeat in the opposite direction and continue to alternate steps side to side.

Reps:12 to 15 reps on each side.

One and One-Quarter Squats

What they do:These squats are great for your glutes, quads, and hamstrings.

How to do them: Place the band above your knees and enter an athletic stance. The athletic stance is when you put your feet shoulder-width apart, your chest upright, with your core engaged. From there, squat until your knees are bent to around 90-degrees. From the bottom of the squat, stand up one-quarter of the toral distance and then go back down again. Remember to drive your knees outward against the band through this entire movement.

Reps:12 to 15 reps.

Squat Jacks

What they do: Squat jacks are the perfect exercise when you’re trying to work on your glutei medii, quads, and calves.

How to do them:Place the resistance band above your knees. From there, assume the quarter-squat position with your feet pointed forwards. Make sure that your feet are a hip-width apart, similar to how they were positioned for the lateral-band step. Once your feet are in position, jump your feet out to each side (around four to six inches) and immediately bring them back to the starting position. 

Reps:12 to 15 reps. You can increase the difficulty of this exercise by putting the bands around your ankles. 

Single-Leg Stands

What they do: Single-leg stands are great for strengthening your quads and glutei maximi. To add to this, it also is useful for improving your knee position and overall stability.

How to do them:Place the resistance bands above your knee and sit on the edge of a bench or chair. Make sure that your knees are bent at a 90-degree angle while sitting. From there, tilt your torso forward so that your chest is in front of your hips. Then lift one foot off the floor by an inch. After lifting one foot, take the opposite foot and use it to stand up until that leg is fully extended. Slowly return to a seated position and do the same with the opposite leg.

Reps:12 to 15 reps depending on what you can do.


We hope this list proves to be useful when it comes to helping you improve your workouts. We suggest that you take things slow and make sure that you’re doing the workouts perfectly before increasing the number of reps you do. Remember, quality trumps quantity when it comes to working out and exercising. 

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