As you kick off your new year fitness regime, build lower-body strength and muscle with this resistance band legs workout – recommended by personal trainer Omar Mansour…
I’ve put together the following resistance band legs workout to help you build strength in your lower body and legs. You can either complete the sequence as a full leg workout, or choose some exercises to add to your regular strength session for a lower-body hit. Grab a pair of the best resistance bands and get ready to feel the burn.
How to perform this resistance band legs workout:
Work your way through each exercise, using the timings below as a guide:
Reps: 30-45 secs
Sets: 4
Rest: 60 secs
I recommend choosing a band that creates a good amount of resistance in each exercise, but one you can control through the movements. Try the TRX Bandit Resistance Band Kit:
$49.95 / £69.95 / amazon.co.uk
Resistance band legs workouts:
1. Resistance Band Front Squat
2. Resistance Band Reverse Lunge
3. Resistance Band Good Morning
4. Resistance Band Kickback
5. Resistance Band Side Step
Keep reading for full exercise instructions.
Warm up
Before completing this legs workout, I recommend completing this resistance bands warm-up routine to prime your muscles and get your heart rate up before moving on to the more intense, strength-building moves. Diving in without warming up can lead to a less effective strength workout – or even injury – so it’s important to make time for this first.
1. Resistance band front squat
How to do it:
- Stand on the band with your feet shoulder-width apart.
- Rack the band under your chin, palms facing the sky and elbows facing forward.
- Push your hips back and bend your knees, performing a front squat while keeping your elbows high throughout and your weight over your heels.
2. Resistance band reverse lunge
How to do it:
- While standing, loop the resistance band around your right foot and around your neck.
- Keeping your upper body tall, step backward with your left foot and lower your body until both knees are bent at least 90 degrees.
- Push yourself back to starting position.
- Repeat with your other leg.
3. Resistance band good morning
How to do it:
- Loop a resistance band around your neck, allowing the band to rest on the top of your shoulders. Loop the other end of the band under your feet to create tension. Start with a very slight bend in your knees.
- Roll your shoulders back, drawing your shoulder blades toward your spine to engage your upper back. Your shoulders should remain pulled back like this throughout the exercise.
- Push your hips back as your torso naturally begins to lean forward toward the floor, keeping your legs relatively straight.
- Once your torso is horizontal, squeeze your glutes forward and return to the standing position.
4. Resistance band kickback
How to do it:
- Start on your hands and knees. Have one end of the band evenly distributed under both hands. Loop the other end of the band around the sole of your foot.
- Keep your hips square and core engaged as you extend your leg back.
- Return to the start.
- Repeat with the other foot.
5. Resistance band side step
How to do it:
- Place your feet slightly apart from each other, looping one end of the resistance band underneath your feet and holding onto the other end. Form an X-shape by crossing the band in the middle.
- Pull the band upwards to increase the tension.
- Take small side steps one way, then the other.
I recommend following your resistance band legs workout with some stretching exercises for best results.
Resistance band legs workout variations
This alternative resistance band legs workout is recommended by Luiz Silva, head of fitness and wellbeing and personal trainer at Castle Royle.
Suggested sets:
- Beginner: 20-30 second sets + 60 seconds rest (3 sets per exercise)
- Intermediate: 30-40 second sets + 60 seconds rest (3-4 sets)
- Advanced: 45-60 second sets + 30-40 seconds rest (4-5 sets)
I’d recommend doing mobility drills and warm-ups before performing these exercises.
1a. Resistance band squat press
How to do it:
- Stand on the band with your feet shoulder-width apart.
- Hold the band with your hands just outside shoulder width, and the elbows tucked under the hands.
- Push your hips back and down, bend the knees and let them track forward in line with the mid-toes. Keep your abdominal/core muscles braced tight. Feel your weight go over your heels.
- Start going up by driving the heels into the floor and squeezing the glutes. At the same time, push the arms overhead to further stretch the band until the arms are almost fully extended.
2a. Resistance band raised reverse lunge
How to do it:
- While standing, loop the resistance band around your right foot and right hand. Raise your right arm straight above your head.
- Keeping your upper body tall, step backward with your left foot and lower your body until both knees are bent at least 90 degrees.
- Push yourself back to starting position.
- Once a set is completed in the right leg, perform a set with your left leg.
3a. Resistance band single-leg deadlift
How to do it:
- Loop a resistance band around your neck, allowing the band to rest on the top of your shoulders. Loop the other end of the band under your right foot to create tension. Start with a very slight bend in your knees.
- Roll your shoulders back, drawing your shoulder blades toward your spine to engage your upper back.
- Lean your chest forward and down while keeping the back straight. At the same time, bring your left foot off the floor, push it back and straighten it, trying to maintain a straight line from head to foot. Continue the movement until the chest is parallel to the floor, or until the right hamstring starts to stretch.
- Once you reach the lowest point, return to the start position while trying to maintain balance.
4a. Resistance band plank kickback
How to do it:
- Start on your hands and toes, with your back long, strong and straight. Your hands should be under your shoulders and the band should be evenly distributed under both hands. Loop the other end of the band around the sole of your foot.
- Tuck the knee in towards the gap formed between your arms, then push your foot backwards until your leg is straight.
- Return to the start.
- Once a set is completed, repeat the move with the other leg.
5a. Resistance band side step with upright row hold
How to do it:
- Place your feet slightly apart from each other, looping one end of the resistance band underneath your feet and holding onto the other end. Form an X-shape by crossing the band in the middle;
- Pull the band upwards and outwards until your elbows are shoulder high and you can feel a slight tension or pinch in between the shoulder blades. Hold this hand position.
- Take small side steps one way, then the other.
Luiz has a degree in Physical Education, Certificates III and IV in Fitness Instruction and Personal Training, and a Diploma of Fitness and Remedial Massage (both achieved in Australia), as well as a Level 4 Diploma in Nutrition and Weight Management.
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