Resistance Band Exercises

Lower-body exercises

Never skip leg day…

1. Front squat

Your butt, both sides of your thigh, and hamstrings are going to thank you for this one (after they stop burning). Front squats can also provide a strength boost to your groin, hip flexors, and calves.

How to do it

  1. Stand on the band with your feet slightly wider than shoulder width.

  2. Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.

  3. Sit straight down, chest up, abs firm, pressing your knees out over your toes.

  4. Rise back up to the starting position.

  5. Repeat for 8–12 reps.

2. Leg extension

Kick it up a notch with this quad builder.

How to do it

  1. Anchor a loop band in a low position on a support (like an incline bench), looping the other end around your ankle with the band positioned behind you.

  2. Step away from the anchor to create tension on the band, and position your feet hip-width apart.

  3. Shift your weight to your left foot and lift your right leg from the floor.

  4. Extend your knee until it straightens out in front of you.

  5. Slowly return to the starting position.

  6. Repeat for 8–12 reps before switching legs.

3. Prone (lying) leg curl

This one goes out to your hamstrings.

How to do it

  1. Lie facedown and loop a band around your right ankle, anchoring the other end to a door for support.

  2. Scoot away from the anchor to create tension.

  3. Tighten your core and bend your leg at your knee, bringing your heel toward your glutes as far as you can comfortably go.

  4. Slowly return your leg to the starting position.

  5. Repeat for 10–15 reps, then switch sides.

4. Glute bridge

Salute your glutes!

How to do it

  1. Tie a band around your legs right above your knees.

  2. Lie faceup with your feet on the floor, bending your knees to 90 degrees.

  3. Raise your hips until your shoulders, hips, and knees align, contracting your glutes through the entire movement.

  4. Repeat 15–20 reps.

5. Standing adductor

For boosting your hips, groin, and inner thigh, the adductor movement stands tall.

How to do it

  1. Anchor a loop band at ankle height to a support and stand with your left side facing the support, wrapping the free end around your right (outer) ankle.

  2. Stand perpendicular to the band and step away from the support to create some tension.

  3. From a wide stance, get into a quarter squat.

  4. Sweep your working ankle across your body, past your standing leg, squeezing your thighs together.

  5. Slowly return to the starting position. Repeat for 12–15 reps before switching sides.

6. Supinated clamshell

Loosen up your external hip rotators and improve your movement and flexibility — after all, this Lizzo & Missy Elliott tune isn’t going to dance to itself.

How to do it

  1. Loop a band around your legs just above your knees.

  2. Lie faceup with your hips and knees flexed to 90 degrees.

  3. Pull your knees away from each other while contracting your glutes for 2–3 seconds.

  4. Slowly return to the starting position.

  5. Repeat, aiming for 10–12 reps.

7. Plantar flexion (ankle flexion)

Your ankles are slept on, but if you keep them limber, they’ll give you fewer problems further down the line.

Even better news: You can take a load off for this one.

How to do it

  1. Secure a loop or therapy band around an anchor (like the leg of a coffee table or chair) and sit with one leg straight out, wrapping the other end of the loop around the top of your foot.

  2. Lean back, supporting your weight on your hands, and flex your foot forward until you feel a good stretch in your shin.

  3. In a controlled movement, bring your toes back up, flexing them toward your knee as far as it’s comfortable.

  4. Slowly return to the starting position.

  5. Do 10–12 reps on each side.

8. Lateral band walk

Don’t sidestep these side steps!

How to do it

  1. Step into a loop band or tie a therapy band around your lower legs, just above your ankles.

  2. Place your feet shoulder-width apart to create tension on the band.

  3. Start in a half-squat position.

  4. Shift your weight to your left, stepping sideways with your right leg. Move your standing leg slightly in, but keep the band taut.

  5. Take 8–10 steps before heading back the other way.

9. Standing abduction

This one’s a bit of a balancing act. It’s great for your glutes, though.

How to do it

  1. Anchor a loop band at ankle height and stand with your left side toward the anchor.

  2. Attach the free end to your outside ankle and step out to create tension on the band.

  3. Move your supporting leg back so your foot is elevated from the floor. Lift your working leg, slowly bringing your looped foot out to the side, contracting your outer glutes.

  4. If you feel wobbly, grab a support (like the wall or the back of a chair).

  5. Lower back down to the starting position.

  6. Repeat for 15–20 reps on each side.

10. Seated abduction

To really show your thighs who’s boss, try a seated abduction. It takes all the chill out of sitting down.

How to do it

  1. Sit at the edge of a chair or bench and tie a loop band around both legs, just above your knees.

  2. Place your feet slightly wider than your shoulders.

  3. Slowly press your knees out, turning your feet in as your legs move apart.

  4. Hold for 2 seconds, then bring your knees back together.

  5. Aim for 15–20 reps.