Skip to content

Get 10% on Your First Order claim now

  1. DMoose
  2.  ⋅ 
  3. Training

9 Best Resistance Band Workouts for Your Lower Body

Here are the nine best resistance band workouts for targeting your lower body, perfect for toning and strengthening any trouble spots. Let's see how to do these exercises.

Nicole Taylor
9 Best Resistance Band Workouts for Your Lower Body
Table Of Contents

Although most people have heard of resistance bands, not all know how versatile this equipment can be. Resistance bands provide you with the same training benefits traditional weightlifting provides but in a much more efficient and effective way. Not only can you use them to tone your lower body muscles, but they also help improve your posture and flexibility and increase endurance levels.

This blog post will discuss the 9 best resistance loop band workouts for your lower body to help you get the maximum out of each workout!

Benefits of Resistance Bands Workout

Resistance band workouts are now a popular exercise choice among fitness enthusiasts and athletes alike. This type of workout allows you to work your entire body with only one piece of resistance-based equipment.

Not only do resistance bands provide an efficient and effective way to build muscle, but they're also highly accessible since resistance bands are small and easily transportable—you can take them anywhere, from the gym to your living room!

For those looking to strengthen their lower body in particular, resistance band workouts offer a variety of targeted exercises that engage all the essential muscles in your lower body, like quads, hamstrings, abductors, and more.

The tension caused by resistance bands provides your muscles with enough intensity and resistance to stimulate proper growth and development. It makes resistance bands an excellent exercise choice for athletes of any level who want to efficiently boost their strength while protecting their joints from injury.

9 Best Resistance Bands Workout for Your Lower Body

Resistance bands are versatile and convenient pieces of equipment that can be used to tone and strengthen your lower body. They are lightweight, easy to use, and can be incorporated into various exercises. Here are some of the best resistance band exercises for your lower body:

1. Banded Squats

Banded squats are a fantastic addition to any resistance training routine—they help engage the core muscles while also targeting large muscle groups in the thighs and glutes. Banded squats are easy to perform, requiring no special equipment except a resistance band which can be bought fairly cheaply.

Doing banded squats results in increased mobility and range of motion, stronger legs and core muscles, decreased risk of injury, and improved sports performance.

  • Place the resistance band around your legs, just above your knees.
  • Stand with your feet hip-width apart and hold the band in place with your hands.
  • Bend your knees and lower your body as if you were going to sit in a chair.
  • Keep your back straight and brace your core. Push back up to the starting position.
  • Repeat for 10-15 reps.

2. Banded Lunges

Banded lunges are an effective way to add resistance exercises to your lower body workouts. Utilizing resistance bands in lunges is a great way to switch up the intensity level of your routine, compared to traditional lunges that only use your body weight for resistance.

As with any resistance training, banded lunges will also help build speed and muscular endurance, so you'll see improved effectiveness in other everyday activities like running or jumping.

Banded lunges provide an especially great alternative for people who may not have access to a gym or equipment usually necessary for resistance workouts. Here's how to do it:

  • Place the resistance band around your legs, just above your knees.
  • Step forward with one foot, keeping your back straight and your core engaged.
  • Lower your body until your back knee is just above the ground. Push back up to the starting position.
  • Repeat for 10-15 reps on each leg.

3. Banded Glute Bridges

Glute bridges are an excellent resistance band exercise for strengthening the lower body. As a great alternative to weighted squats or lunges, these resistance stretches to target and strengthen all of the major muscles in your glutes and hips.

In addition to maximizing power output for sports and everyday activities such as running, jumping, or climbing stairs, this resistance training also increases core stability with its focus on core engagement throughout each repetition. Here's how to do it:

  • Lie on your back, your knees bent, and your feet flat.
  • Place the resistance band around your legs, just above your knees.
  • Push through your heels to lift your hips towards the ceiling. Squeeze your glutes at the top of the movement.
  • Lower your hips back down to the starting position. Repeat for 10-15 reps.

4. Clamshells

Clamshells have been increasingly popular in recent years due to their versatility and many benefits. One significant benefit of this type of exercise is that it targets numerous muscles simultaneously, allowing for more efficient use of time and energy when working out.

Additionally, it engages core muscles and hip abductors, helping you achieve greater symmetry in your lower body development. This resistance band exercise improves stability and overall functional strength through engaged resistance. Here's how to do it:

  • Lie on your side with your knees bent at a 90-degree angle.
  • Place the pull-up resistance and workout band around your legs, just above your knees.
  • Keep your feet together, and use your glutes to lift your top knee towards the ceiling.
  • Lower your knee back down to the starting position.
  • Repeat for 10-15 reps on each leg.

5. Donkey Kicks

Donkey kicks are a great resistance band workout for your lower body. Not only do they improve strength and stability, but they also help build toning and definition in the legs, glutes, and core. Performing this exercise with proper form can give you even better results.

This resistance-based move helps target all the small muscles in the legs that usually go ignored during traditional resistance training. The additional resistance of the resistance band adds an extra challenge to improve balance, posture, coordination, and agility.

  • Get on all fours with the resistance band around your ankles.
  • Keep your knee bent and kick your foot towards the ceiling, squeezing your glutes at the movement's top.
  • Lower your foot back down to the starting position.
  • Repeat for 10-15 reps on each leg.

6. Hip Abduction

Hip abduction exercises target the glutes, thighs, hips, and core muscles while engaging surrounding smaller stabilizing muscles and improving balance. This exercise increases overall strength and helps correct form when lifting heavy weights.

Hip abduction can help reduce back pain and possible injury by strengthening supporting muscle groups in your lower body when performed correctly with a proper resistance level.

  • To perform hip abduction workouts, stand with one end of a resistance band looped securely around both ankles; hold on to something sturdy for balance.
  • Maintaining resistance against the band using your outermost glutes and inner thighs, slowly move your legs outward away from each other in a controlled manner before returning to starting position.
  • Repeat for 10-12 reps.

7. Psoas March

The Psoas March exercise is an often overlooked resistance band workout that targets the lower body. It improves core and hip mobility, strengthens the psoas and glutes, as well as to help to build strong and balanced leg muscles without putting too much strain on the lower back.

  • To do psoas marches properly, lie down with both feet in a resistance band.
  • Flex one knee in towards your chest while straightening out the other leg simultaneously.
  • From here control the resistance back to the start and switch legs.
  • Perform 3 sets of 10-12 reps per side.

8. Fire Hydrant

The Fire Hydrant resistance band workout is an excellent addition to any fitness routine, helping to tone and strengthen the lower body. This exercise targets the glutes primarily but also works the quads, hamstrings, and inner and outer thighs.

It can help reduce and prevent injury by building core strength in these key muscle groups. By adding this workout to your fitness regimen two to three times per week, you'll notice greater definition in all those important lower-body muscle groups!

  • To do the Fire Hydrant resistance band workout correctly, tie resistance bands just above your knees and assume an all-fours position with your hands directly under your shoulders.
  • Then, simultaneously lift both legs to your sides to resemble a galloping horse.
  • Make sure to keep the resistance bands taut throughout this movement.
  • For best results, perform 3 sets of 10 reps on each leg while keeping movements slow and controlled during each repetition.

9. Lateral Band Walk

The Lateral Band Walk exercise is a resistance band workout designed to strengthen the lower body. This simple and accessible movement targets muscles in the hips, glutes, outer thighs, and core. It is an effective way to engage your leg muscles and get a quick, powerful workout!

  • To perform this exercise, loop a resistance band around the thighs and stand with feet hip-width apart.
  • Step to your right side while maintaining tension on the resistance band and pushing through your heel.
  • Ensure you keep your hips level and do not let them drop as you step.
  • Bring your left foot back in line with your right, and then take another step outwards with your left foot.
  • Perform 10-12 reps on each side.

It's important to remember to use proper form when performing resistance band exercises, and start with a band that provides enough resistance for you to feel the burn but still allows you to maintain good form. You can increase the resistance by using a heavier band or adding more reps as you progress. Incorporating these exercises into your workout routine can help tone and strengthen your lower body.

The Bottom Line

Resistance bands are an excellent form of exercise that can help target the lower body muscles. Not only are they inexpensive, flexible, and easily transportable, but they offer a customizable intensity that allows all exercises to be tailored to anyone's fitness level. Whether you're a beginner or an experienced athlete, using resistance bands is proven to build muscle strength, increase flexibility, and enhance endurance in the lower body.

With these nine best resistance band workouts for your lower body as a starting point, you have one more way to add variety and challenge to your exercise routine — making it easier than ever to take charge of your health and wellness goals! So go ahead and try it — the results will be worth it!

Reading List

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Nicole Taylor

Nicole is a professional freelance writer specialized in sports nutrition and home based exercises. She publishes a website dedicated to home exercise and has contributed articles to magazines as well.

Start your fitness journey today!

Take an extra 10% off your order.

reach out

Toll Free: (833) 366-6733

5700 Crooks Road, Troy, Michigan 48098

*By submitting this form you are signing up to receive our emails and can unsubscribe at any time.