Resistance Band Leg Workout

Resistance Band Leg Workout

With the rise of training at home, it has become widely appreciated that you can in fact get a really good workout in from the comfort of your front room using just your body weight. However, if you are finding you aren’t progressing anymore using no equipment, investing in a few resistance bands can make a huge difference.

Resistance bands are also fantastic in maximising the activation of certain muscles, such as the glutes, and really challenging these muscles. 

As well as muscle activation, resistance bands are underrated in the way they challenge your balance and stability – both critical in order to really progress in the gym, or just for daily life. And leg workouts should not be overlooked either – they contain the largest muscles in the body!

An added bonus is you can bring them around with you, so if you’re on your travels for leisure or work, you’ve got no excuse not to get a great workout in!

You can get different strength resistance bands too, so you can progress your workouts by either adding another band, or switching to a higher strength. Make sure you’re not starting with one that is too heavy for you – you want to be able to complete between 12-15 reps with perfect form.

You can get a fantastic leg workout in from home using just resistance bands – here are a few ideas!

The workout

Complete this workout as a circuit, meaning you perform each exercise back to back for the number of reps, rest and then repeat every exercise again. Aim for a 60 second rest in between rounds, and repeat the workout for 3-5 rounds. 

Crab walks

These are great for really working the glutes, as well as all the other leg muscles! 

  • Place a resistance band just above your knees, or to intensify this move, you can pop one around your ankles (or both!)
  • Squat down and try to stay in this low squat stance for the whole duration of the move.
  • Walk over to the right, then back over to the left. 
  • Keep the tension in the band and your glutes the whole time – aim for 10-15 reps here and make sure you alternate the steps between your feet!

Squat pulses

These will get your whole lower body burning. To focus more on the glutes, move your feet slightly wider than hip distance apart and turn your toes slightly outwards.

  • Place the resistance band just above your knees.
  • Squat down, as if you are about to sit back onto a chair.
  • Get your bum as low to the ground as you can, then pulse once here, before pushing through your heels to bring yourself up to standing. This counts as one rep.
  • Repeat this for 10-15 reps.


These will really get your glutes burning, as well as requiring core control – double whammy!

  • Place the resistance band just above your knees.
  • Get onto all fours, with your palms on the ground directly below your shoulders and your knees underneath your hips.
  • Keeping your core tight, send your foot up and back, keeping your foot flexed.
  • Squeeze your glute here – mind to muscle connection is key!
  • Bring your leg back to the starting position with control.
  • Make sure your hips stay square towards the ground.
  • Aim for 10-12 reps per leg. 


These are another excellent move for the glutes as well as the obliques.

  • Start with the resistance band just above your knees.
  • Lie on your side, with your knees bent at a 90 degree angle.
  • Prop yourself up so your head is leaning on your hand.
  • Engaging your core, press your feet together and drive your upper knee away from your lower knee which is on the ground. 
  • Bring the upper knee back down again with control.
  • Ensure your hips remain stacked on top of each other for the whole move – you don’t want them to start leaning back at all.
  • Repeat for 10-12 reps on each side.

Glute bridges

These are a famous move for the glutes, for good reason! They also get your hamstrings burning too – the further your feet are from your bum, the more you’re going to feel your hamstrings working over your glutes. 

  • Lie on your back with the resistance band just above your knees.
  • Your feet should be flat on the floor, hip distance apart.
  • Tuck your tailbone under, making your back totally flat, and send your bum into the air.
  • At the top of this move, squeeze your glutes at the top until you really feel them engage, then send your bum back down to the ground with control.
  • For an extra burn you can push your knees apart at the top of the move, working against the band. This is called an abduction.
  • Repeat this for 12-15 reps.

Ready to start your motivate journey?

Keep Motivated

Join our community today and get access to free workouts, expert advice and more!

Enter your email address and we will send you a 100% free e-book on exercise modifications in pregnancy
Limited Copy Left