Resistance Band Leg Workout: 10 Banded Leg Exercises for Strength

Resistance band leg workout


I want to show you a resistance band leg workout which is extremely effective at training all the muscles in your legs and building amazing leg power.

Doing resistance band leg exercises lets you take advantage of the unique property of elastics, which in many ways makes them more effective, safer and far more convenient than traditional weights.


What are the best resistance bands for leg exercises?

The best resistance bands for legs are 208cm resistance loop bands. Originally designed as pull up assist bands to help people gradually get used to doing pull ups, they can actually be used to perform thousands of different banded exercises for legs, core, back, chest and arms:


Resistance bands for legs

Another kind of resistance band which is popular for leg workouts is a mini resistance loop:


Mini resistance band for leg exercises


These bands are especially good for targeting your glute and hip muscles. Below is a video showing you some of the best glute exercises you can do with this band, or you can check out our ultimate guide to mini band exercises.



Why use resistance bands for legs?

Resistance bands leg exercisesA strong house doesn’t only need walls and a roof – it also needs a rock-solid foundation. Your legs are your foundation – the stronger they are, the stronger your whole body is.

Your legs contain some of the largest muscles in your body, and training these muscles changes your whole metabolic state. It increases the level of growth-inducing hormones, particularly testosterone.

It also increases your resting metabolic rate, which means you will burn more fat even when you’re not moving.

Training your legs is the best way to create a body-wide muscle building environment.

Pull up bands are one of the most effective leg strength training tools because they can be used to apply heavy resistance to any movement, from any angle. They allow you to replicate large, compound movements like squats, lunges and deadlifts without having to use weights.

They also let you do many leg exercises, like hamstring curls and donkey kicks (pictured below), which are impossible with weights.

Not only are resistance bands ideal for leg workouts, they are also the perfect full body workout tool which you can take with you anywhere. To see 50 of the best full body exercises, see our ultimate loop band workout guide.

Exercise for legs using resistance band


How to do leg workouts with resistance bands

You can do these banded leg exercises with bands of different resistance levels, starting with the red band, which is the easiest. When you get stronger, move up to black, then purple, green and finally the blue band – which is insanely strong.

Remember, whenever you start a new workout which your body isn’t used to, always start out light with high reps, paying attention to correct form. Warm up well before you start, go slowly and build up resistance over time. This is the best way to avoid injury.


Resistance Band Leg Workout:


#1 Squat

Squat leg workout with bands

Stand on one end of the band, feet shoulder width apart, and hold the other end at chest level, palms up. Keeping your lower back slightly arched, squat down until your hamstrings are roughly parallel with the floor. Driving through your heels, return to a standing position.


#2 Deadlift

Deadlift exercise with resistance loop

Loop each end of the band around your feet and stand in a wide stance. Squat down and grasp the band in the middle. Keeping your back slightly arched and your butt sticking out, pull the band up until you’re standing fully upright. With this banded leg exercise, it’s very important that your back doesn’t bend forward – be sure to keep it slightly arched throughout. Start with a light band to avoid injury.


#3 Lunge Lift

Lunge lift leg exercise

Stand naturally with one end of the band looped around your front foot and holding the other end in front of you. Step forward into a deep lunge position, simultaneously lifting your arms straight up in front of you and stretching the band upwards. This exercise may feel awkward at first but is great once you’ve got used to coordinating your arms and legs. Be sure to keep your back straight during the movement.


#4 Seated Hamstring Curl

Seated Hamstring Curl

Attach one end of the band low down to a solid object. Sit on a chair with the other end looped around your feet, legs straight and tension in the band. Holding one to the back of the chair, pull your feet back as far as possible, feeling a strong contraction in your hamstrings.


#5 Squat Press

Resistance band squat press

Start in a squat position with the band looped around your feet and held at chest level. Drive up to a standing position, simultaneously pushing upwards until your arms are locked out. Hold it for a moment and then return slowly to the starting position.


#6 Single Leg Deadlift

Single Leg Deadlift

Step on the middle of the band with one foot and hold onto either end of the loop. Your front leg is slightly bent. Keeping your head, body and back leg in a straight line, lean forward until you are almost horizontal. Try to keep your balance. Then return slowly to the standing position.


#7 Banded Lunge

Banded lunge

Get into a lunge position, standing on the middle of the band and holding onto each end. Using the strength of your front leg, push up until your leg is straight, then return slowly. Holding the band further down increases the difficulty. Keep your body in an upright posture throughout the movement and focus on only using your front leg muscles to stretch the band.


#8 Stiff Legged Deadlift

Stiff-Legged Deadlift

Keep your legs either straight or slightly bent during this movement. Stand on the middle of the band and bend down to hold either end of the loop. Keep your lower back slightly arched and your upper back in a natural posture. Stretch the band up as you straighten yourself into a standing position. Done properly, you should feel it in your hamstrings and lower back.


#9 Donkey Kick

Donkey Kick

Start on hands and knees with the band looped around one foot and the other end under your hands. Keep your back slightly arched and look forward. Kick your foot back and up towards the ceiling. Hold for a moment in the final position before returning to start.


#10 Lying Hamstring Curls

Hamstring curl

Secure one end of the band at a low point and lie on your front with the band looped around one foot. Curl your leg backwards, bringing your foot close to your butt as possible. Feel a strong contraction in your hamstring. Adjust the difficulty by lying either further forwards or backwards.


We hope you enjoyed this resistance band leg workout. Be sure to check out our blog for more banded exercises, and see our full range of leg resistance bands here.


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