Need a Fun Leg Workout? Try a Band (2024)

You can tone and strengthen your legs from the comfort of your home more easily than you think with the help of just a few resistance bands. Resistance bands can be good for leg workouts since they help with strength and overall functioning.

Doing lower-body exercises is also helpful for balance and joint movement. Here's more about resistance band exercises for legs, their benefits, and how to do them.

You can do this resistance band workout anywhere. You'll be doing exercises to work on your quads, hamstrings, inner and outer thighs, and calves. Those exercises include:

  • Squats
  • Lunges
  • Side steps
  • Calf stretches

Benefits of Resistance Bands and Lower-Body Exercises

Using elastic bands, like resistance bands, during exercises has a few benefits. One review found that training with these bands can be beneficial by:

  • Improving a person's level of functioning, body composition, and quality of life
  • Increasing strength and endurance due to more activated muscles
  • Offering a low-cost, practical way to exercise anywhere

Additionally, there are benefits to doing lower-body exercises in general. Workout moves that exercise your lower limbs can help with:

  • Balance
  • Joint movement
  • Stiffness relief

To determine the right resistance band for exercise, start with the lightest band possible. Resistance bands are all stretchy but usually come in different strengths.

If you've never used a resistance band, try doing the exercise you're interested in without a band. You can also attempt the exercise with the light band. Then, as you become more comfortable with the form and movements, move up to a stronger band or add another band.

The Workout

Below are four resistance band exercises for an all-over leg workout. You’ll hit the quads, hamstrings, inner and outer thighs, and calves. Warm up the body by starting with your larger muscle groups first. You want to end with smaller muscle groups, such as the calves, to complete the routine.

1. Squats

Need a Fun Leg Workout? Try a Band (1)

For this exercise, you will feel the tension in your quads and surrounding muscle groups as you lower and rise. Quads help you do daily activities such as rising from sitting or going up a staircase. Try the following steps to get a good quad workout:

  • Hold one handle in each hand at your shoulders and stand on the band with both feet shoulder-width apart.
  • Lower your body into a squat position; be careful never to let your knees move in front of your toes to keep the pressure off your knees.
  • Lean back into the squat—imagine you are going to sit down—and hold the lowest position for a count of three, then come back up.
  • Do one set of 12 to 15 squats.

To make it harder: Hold the handles above your shoulders, switch to a heavier band, or double your band.

2. Lunges

This band exercise will target your hamstring muscles. Hamstrings are important for helping you bend your knees and straighten your hips. Here's how to do the exercise:

  • Place the flexibility band under your forward foot in a lunge position.
  • Hold the band handles at the sides of your shoulders.
  • Lunge up and down 12 times; switch feet and repeat.
  • Continue alternating for a series of three sets.

To make it harder: Switch bands for greater tension, or raise the handles to your shoulders or higher.

This 10-Minute Resistance Band Ab Workout Will Work Your Entire Core

3. Side Steps

Need a Fun Leg Workout? Try a Band (3)

The inner and outer thigh muscles, which include hip adductors and abductors, assist with hip and thigh flexibility. The following exercise primarily activates and can strengthen your hip abductor (outer thigh muscle):

  • Stand on your flexibility band with both feet while holding the handles at your waist.
  • Take a step to the right, maintaining your posture, then bring your left foot to meet the right, then reverse.
  • Complete six reps in each direction, and repeat for three sets.

To make it harder: Change to a band with more tension and raise your hands over your shoulders.

4. Ankle Pumps

Need a Fun Leg Workout? Try a Band (4)

This type of exercise has a focus on the calves. Your calf muscles are important for foot and ankle flexibility and are used when you run or jump. To do this exercise:

  • Place the center of your resistance band beneath your feet in a seated position with your legs straight in front of you.
  • Flex your feet forward and back as far as possible while holding the handles by your thighs.
  • Do three sets of 12 reps.

To make it harder: Pull the handles behind you to increase tension or remove the handles altogether and grip the bands for greater control.

What Does It Mean When You Pop or Pull Your Calf Muscle?

To get the most out of this or other resistance band workouts, keep the following tips in mind:

  • Always breathe out when the tension in your bands is greatest; breathe in when the tension is lightest.
  • Stretch the bands for more resistance, but only to a safe position.
  • Add a second band or change to a heavier band to increase tension when ready.
  • Increase your repetitions for increased intensity if you don't have a stronger band or a second band.

A Quick Review

Squats, lunges, side steps, and calf stretches are great lower-body exercises. However, you can get more benefits from adding resistance bands to these exercises. Just remember to start slow and use the bands safely. It's also a good idea to talk with a healthcare provider before beginning any exercise regimens.

Need a Fun Leg Workout? Try a Band (2024)

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