5 Resistance Band Exercises for Stronger Legs

5 Resistance Band Exercises for Stronger Legs

Your legs are composed of the largest muscle groups in your body and definitely the most used. But, many people tend to only focus on their upper body and neglect working-out their legs.

Training your legs not only stimulates hormones like testosterone, human growth hormone, and cortisol, which are extremely beneficial for your muscles, as well as your body. Furthermore, lower body exercises help strengthen your core muscles & bones, boost your cognitive function, burn calories to promote weight loss, and even helps you manage stress. [1]

“In most sports, the power and everything you have comes from ground force production. Everything starts at the ground, moving from your ankles, knees, and hips to your upper body,” explains Ben Boudro, owner of Xceleration Sports. “Your legs are your foundation. The stronger your foundation, the stronger and faster you will be in your skills.

Why use a resistance band and not another gym equipment?

Resistance bands drastically improve the level of your workouts, because they help you to move with better form and immediately target the right muscles effectively. If you are a runner, resistance bands can be the perfect addition to your running routine, as they strengthen and stabilize your legs, glutes and lower body.

In addition, they are great for working your legs and glutes, as they help you activate the right muscles and make you move with better form, explains Lena Marti, a NASM-certified personal trainer from New York. [2]

This portable device reduces the pressure you put on your joints while exercising as compared to free weights. So, let’s look at some of the most effective resistance band exercises for your legs and glutes:

5 resistance band exercises perfect for your legs and glutes

The following exercises are designed to activate and strengthen your leg muscles as well as your core. Make sure to warm up before starting in this workout.

1. Squats

Stand with your feet shoulder-width apart. Put the band over your shoulders and chest while crossing your arms.

Bend your knees and lower your body into the squat position till your hips are at the level of your knees. Return to the standing position, to complete one repetition.

Pro tip: Keep your knees stable above your feet and your core engaged. Look straight ahead. Keep your back straight. Keep your feet in contact with the floor, with even weight distribution throughout the exercise.

Level: Hard

The Squats exercise in action

2. Bulgarian Split Squat

Stand in a split stance position. One foot elevated on a chair behind you and the opposite on the floor above your hip. 

Slowly drop down, lowering your back leg towards the ground — arms at a 90 degree angle and move contrary forward and backward. The knee of the front leg slightly rotates to the little toe. Then, squeeze the glutes of your standing leg at the top position.

Pro tip: Upper body should be in line with your lower thigh. Keep your back straight and pelvis in a neutral position.

Level: Hard


The Bulgarian Split Squat exercise in action

3. Standing Hip Extensions

Hold the band with both hands and loop it around one of your feet.  

Keep your active leg straight and push it back. Push your leg from your heel. Squeeze your buttocks while executing a slow movement. Return to the starting position and keep your active leg off the ground.  

Pro tip: The knee of the supporting leg should be slightly bent. Keep your back and head straight, as well as your core engaged. Pelvis maintains straight throughout the repetitions.

Level: Easy Best_Legs_Glutes_Exercises_with_Resistance_Bands_Anywhere_Standing_Hip_Extensions

The Standing Hip Extensions exercise in action

4. Monster Walk

Stand with your feet shoulder width apart, and your knees slightly bent. Hold the band looped around your feet and create an X by crossing the band in front of your legs.

Hold the band at hip height in front of you. Then, take two lateral steps to one side and go back to the opposite side. Start and finish each step at shoulder width stance, with knees slightly bent.

Pro tip: Keep your shoulders down, and keep your feet vertical. Keep tension on the band at all times (top and bottom).

Level: Medium

The Monster Walk exercise in action


5. Kick back

Start in the all-fours position with your hands and knees on the ground. Keep your wrist right underneath your shoulders and your knees underneath your hips. Loop the resistance band around one foot. Secure the looped band between the thumbs and forefingers of both hands.

Slowly move your leg back and up until it is fully extended and parallel to the floor. In a controlled movement, bring your knee back towards the ground, completing one repetition.

Pro tip: Tuck your lower ribs in and keep your tailbone or lower back straight. When extending your leg, keep it parallel to the floor. Engage your hamstrings and focus on squeezing your glutes.

Level: Medium

The Kick back exercise in action


How many reps?

15 reps of each exercise and repeat the whole set 2 times.

Area of Focus: Legs and Glutes

A personal trainer in your pocket

Whether you are a beginner or a pro, with resistance bands you can perform numerous exercises at a variety of custom intensity levels. With STRAFFR we have developed a smart resistance band that tracks your exercises and automatically adapts your workouts according to your fitness level.

STRAFFR Resistance band app

The workouts that are most relevant for you will be organized at the top of the app screen. Moreover, if you scroll down you will find many other exercise plans to fit a variety of occasions. Traveling? Great. Try our efficient workout that is especially designed if you are on the go. Just woke up and you want to start the day fresh? Awesome! Our quick good morning workout will stretch and mobilize you for a fresh start to the day.

No matter where you are, you’ll always have your pocket-friendly, portable gym right with you.


Thanks for reading! To find out more about STRAFFR, the intelligent resistance band, head over to the website and pick one up for yourself.


[1] Why Do People Say to Never Skip a Leg Day?

[2] Lena Marti, a NASM-certified personal trainer on Glutes activation 

[3] Exercise and Hormones