Resistance Band Leg Workout: 7 Exercises For Stronger Legs
This resistance band leg workout trains every major muscle in your legs with seven exercises: Squats and Lunges for the quads and glutes, Hip Extensions and Hamstring Curls for the back of the legs, Hip Abductions for the outer hips and Calf Raises for the calves. Do 3 sets of each, two or three times a week, and add a band whenever the last reps feel easy.
- Who It's For
- Anyone who wants stronger legs at home, from a first leg day to experienced lifters. Heavy lifters stack more bands on the Squats and Lunges.
- What You Need
- Resistance bands, 2 handles, 1 ankle strap and a door anchor (all included in every Bodylastics set).
- How To Do It
- Warm up for five minutes. Do the exercises in order, 3 sets each, resting 45 to 60 seconds between sets. Choose bands that make the last two or three reps of each set hard but clean. Train legs two or three times a week, with a day of rest in between.
Follow Along: Resistance Band Leg Workout
Prefer to train with a coach? Press play and follow a Bodylastics trainer through a leg workout with resistance bands, rep for rep. Then use the exercises below to build your own leg day.
The Workout
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3 x 12-15
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3 x 10 each leg
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3 x 10 each side
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4. Standing Hip Extension
Squeeze your glute to move the leg back, without arching your lower back.
3 x 12 each leg
3 x 12 each leg
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3 x 12
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3 x 12 each leg
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3 x 15
Tap any exercise for start and finish photos, band set-up and form cues.
How To Make This Leg Workout Harder
Resistance bands get harder the further they stretch, so you have three ways to progress:
- Clip another band onto the handles or ankle strap.
- Step farther from the door anchor, or shorten the band under your feet.
- Slow down: take three seconds to lower into each Squat and Lunge.
Add resistance when you can finish every set with good form and two reps to spare.
Questions About Resistance Band Leg Workouts
- Can you build leg muscle with resistance bands?
- Yes. Resistance bands build leg muscle the same way weights do, by making the muscles work against a load you increase over time. With Bodylastics stackable bands you add load by clipping on more bands, up to 1,120 lbs in the largest set, so Squats and Lunges stay challenging as your legs get stronger.
- What are the best resistance band exercises for legs?
- The best resistance band exercises for legs are Squats and Lunges for the quads and glutes, Hip Extensions and Hamstring Curls for the hamstrings and glutes, Hip Abductions for the outer hips and Calf Raises for the calves. Together they work every major leg muscle.
- How often should I do a resistance band leg workout?
- Two or three times a week is enough for most people, with at least one rest day between leg workouts so the muscles can recover.