15 Lower Body Resistance Band Workouts For Strong and Toned Lower Body

Resistance bands can be great for achieving a well-toned lower body without risking injury. A well-thought-out lower-body resistance band workout can sculpt your glutes, tone your thighs, and strengthen your calves.

One of the reasons why lower body resistance exercises with bands are so effective is because these versatile elastic bands can target and strengthen specific muscle groups in your lower body. You do not have to struggle with free weights, as resistance bands provide an effective and accessible way to achieve your fitness goals.

This article shares a comprehensive lower-body resistance band workout with 15 exercises to achieve a strong and sculpted lower body. While doing these workouts, take your time with the movement; maintain proper form and breath throughout.

Lower Body Resistance Band Workout

1. Tabletop glute kickbacks

This is a great lower body band exercise to target the glutes and the core muscles. Here's how to do it: 

Start by placing the resistance band around the ankles and getting down on all fours on a comfortable surface. You must keep your upper body and shoulders stable in this position. Your hands should be directly beneath your shoulders, and your knees must be aligned with your hips.

• Lift one leg and extend it straight out behind you while maintaining a slight bend in the knee. It would help if you kept the tension in the band throughout the movement.
• Squeeze them at the movement's top to ensure your glutes are engaged. Hold for a moment to maximize the contraction.
• Slowly lower your leg back to the starting position, and ensure it is not touching the ground before you start the next repetition. This is one rep.
• Alternate legs and perform 10-15 repetitions per leg.

2. Fire Hydrant

Another great lower body resistance band exercise for targeting the glutes and hips, fire hydrant specifically targets the gluteus medius and minimus muscles.

• Begin on all fours in a tabletop position with the resistance band above your knees. Your hands should be directly beneath your shoulders and knees in line with the hips.
• Once stable in position, slowly lift one knee out to the side while keeping your foot flexed and your knee bent at a 90-degree angle.
• Move the knee up as much as you can. Hold the elevated position for a second to maintain the tension in the resistance band to engage your glutes fully.
• Gradually lower your leg to the starting position.
• Do 10-15 repetitions before switching legs.

3. Front squat

If you want to target your thighs, butt, and hamstrings, a front squat with a resistance band should be included in your lower body workout. It also strengthens hip flexors and calves.

• Stand at the center of the resistance band with your feet hip-width apart. The band should be secured under the arches of your feet.
• Firmly holding the resistance band handles, bring it to shoulder height with your elbows bent and your palms facing upward. The band should be behind your arms.
• Keep your back straight, chest lifted, and shoulders back as you sit into a squat by bending your knees and pushing your hips back. Your knees should align with your feet, and the tension in the band must be maintained throughout the movement.
• You should lower into the squat until your thighs are parallel to the ground, but if you struggle, lower yourself as far as your flexibility allows.
• Push through the heels to return to the starting position.
• Do 12-15 repetitions in good form and controlled movements.

4. Leg curl

This exercise targets your hamstrings.

• Secure one end of the resistance band to a sturdy anchor at ankle height. The other end should be strapped around your ankles.
• With your feet hip-width apart, stand straight, facing the anchor point.
• Shift your weight on one leg and then flex your knee to curl your other leg toward your glutes.
• At the top of the movement, squeeze your hamstrings.
• Hold briefly, then slowly extend your leg back to the starting position.
• Perform 12-15 repetitions before switching legs.

5. Alternating leg raise

The muscle groups targeted by this exercise are the glutes and lower abs. An excellent lower-body resistance training for improving glute and core strength.

 

• Lie on your back on an exercise mat or a comfortable surface.
• Place the resistance band just above the knees; keep your knees bent and feet together.
• Your hips must be lifted, and your knees must be stretched apart against the band's resistance. Kick your left foot out and slowly lower it back to the ground while your right foot is firmly placed on the ground to support your body.
• Then, move your right foot out, stretching it straight as your left foot balances the body weight.
• Perform 15-20 repetitions alternating sides and moving each leg in a controlled and smooth manner to target both sides equally.

6. Clamshell

Working your hip abductors inner and outer thigh muscles, the clamshell exercise improves your body posture and balance.

• Begin lying on your side position, knees bent 90 degrees, and keep your feet together.
• Place the resistance band just above your knees. Rest your head on your forearm, while the other arm can rest on your waist or the ground for stability. Engage your core to maintain balance and prevent your hips from rolling backward.
• Lift your knee as high as you can while keeping your feet together. Your feet will feel the stress when working against the band's resistance, but they should remain touching throughout the movement.
• Hold the position for a moment at the top to maximize the engagement of your hip abductors. Then, slowly lower your knee to the starting position.
• Do 12-15 repetitions on one side before switching.

7. Standing adduction

One of the best lower body band exercises for strengthening your groin, hips, and inner thigh.

• Anchor one end of the resistance band to a secure spot at ankle height. The other of the resistance band should be looped around your ankle. Stand perpendicular to the anchor point.
• Position yourself a comfortable distance from the anchor point to create resistance.
• Engage your core to maintain balance and posture.
• Begin by slowly moving your banded leg horizontally across your body, working against the resistance and bringing it toward the non-banded leg.
• Briefly hold the position to feel the stretch in your inner thigh.
• Slowly move your leg back to the starting position against the band's resistance.
• Ensure smooth motion throughout the movement and do 12-15 reps on one side before switching.

8. Lateral band walk

Lateral band walk is another great exercise for targeting hip abductors.

• Stand with your feet hip-width apart and the resistance band around your ankles.
• To activate your hip abductors, slightly bend your knees and maintain a slight squat position.
• Take small lateral steps to one side while maintaining tension in the resistance band.
• Walk 10-15 steps to the side and then reverse the direction to return to your starting position.
• You should maintain the squat position throughout this lower body band exercise and ensure the band remains taut.

9. Glute kickbacks

This exercise can be an alternative to squats for targeting the glutes and your posterior. If you are unable to squats, you can switch to glute kickbacks.

• Wrap the resistance band around your ankles and stand with your feet hips-width.
• Balance your body weight on the right foot as you extend your left foot straight behind you.
• Tighten your glutes and tuck your pelvis at the top of the movement.
• Hold the position for a moment to maximize the contraction.
• Slowly return your left leg to the starting position.
• Repeat 10-15 times before moving to the right leg.

10. Diagonal band walk

Hip mobility is essential for lower body strength, and with diagonal band walks, you can keep your hips mobilized and healthy.

• Begin by placing the resistance band around your ankles and standing with your feet hip-width apart. Maintain a slight bend in the knees.
• Hinge at the hips at 30-45 degrees, depending on your flexibility.
• Take a wide step up to the right side with your right foot while maintaining tension in the band, then take another wide step up to the left side with your left foot.
• Take 15-20 steps before reversing the direction to return to the starting position.

11. Seated abduction

A more convenient way to target those hip abductors muscles if you cannot do standing abductions.

• Sit on a chair or bench, keeping your feet flat on the ground, and bend your knees at a 90-degree angle.
• Place the resistance band just above your knees, and keep your hip-width apart.
• Engage your core muscles by tucking your stomach and maintaining an upright posture.
• Slowly push your knees outward against the resistance band while keeping your feet on the ground.
• Pause briefly, then gradually release the tension to return your knees to the starting position.
• Perform 15 repetitions.

12. Plantar flexion

Targeting clave and ankle muscles, this exercise improves mobility and joint health.

• Begin by sitting on the ground, your legs extended straight in front of you.
• Loop the resistance band around the balls of your left foot, holding the handles firmly.
• Keep your back straight, and your shoulders relaxed.
• Start pointing your left toes away from your body, pushing them against the band's resistance.
• Hold for a second, then move your toes back to the starting position.
• Do 15-20 reps with each foot. Ensure to flex your ankles and maintain resistance in the band throughout the movement.

13. Resistance band monster walk

This lower-body resistance band workout targets the glutei maximi.

• Place the band around your ankles.
• Take an athletic stance by standing with your feet hip-width apart, core engaged, knees slightly bent, and back hinged forward.
• Start taking alternating wide steps forward (each step 8 to 10 inches long). Maintain an equal distance between your feet with each step. Also, the band must be taut throughout the movement.
• To effectively target glutei maximi, keep your hips square and level throughout the walk.
• Perform 12 to 15 on each side. In case you experience hip fatigue, take smaller steps.

14. Banded glute bridge

This exercise focuses on the improvement of strength in glutes and hamstrings.

 

• Lie on your back, keeping it straight and your shoulders relaxed.
• Bend your knees, placing your feet firmly flat on the ground, and maintain a hip-width distance between your feet.
• Loop the resistance band just above your knees.
• Keep your arms relaxed by your sides, palms facing down. Press your lower back into the ground to engage core muscles.
• Slowly lift your hips off the ground, pushing against the band's resistance in a controlled motion.
• Hold the position at the top of the movement.
• Lower your hips back down to the starting position, keeping the band in tension throughout the exercise.
• DO 12-15 reps.

15. Stiff legged deadlift

The primary muscle groups targeted here are glute max and hamstrings. This exercise also targets your lower back.

• Stand on the center of the resistance band with your feet at a hip-width distance.
• Hold the handles of the resistance band with palms facing your body. Keep the tension in the band.
• Keep your back straight, knees slightly bent, and chest lifted.
• Hinge at your hips, pushing your hips back while keeping your back straight and knees slightly bent.
• Slowly lower your upper body, allowing your hamstrings to stretch as you bend forward.
• Return to the upright position by pushing your hips forward and engaging your hamstrings.
• Do 12-15 repetitions.

Check out this video to see how this exercise is performed.

Choosing The Right Resistance Band for Your Lower Body Workout

Before you begin these lower body resistance band exercises, you must have the right resistance band according to your fitness level. It will enhance your lower body resistance training.  

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LIT AXIS portable resistance bands are ideal for beginners and veterans alike. This resistance band system uses built-in sensors that track your workout metrics and customize your workouts based on your goals. Additionally, check out our guide on how to use resistance bands properly to ensure the correct form.

Conclusion 

By incorporating these lower body band exercises into your fitness routine, you get a toned, stronger, and more defined lower body and improve your overall strength. Whether you're a beginner or an experienced fitness enthusiast, a lower body band workout can easily be tailored to your needs.

Just keep in mind to maintain proper form and gradually increase the resistance for progress with these exercises. Check out upper body resistance band exercises here.

FAQs

1. Are resistance bands good for lower-body mobility workouts?

Without a doubt, resistance bands are excellent for lower-body mobility workouts. Bands strengthen the muscles and improve flexibility, range of motion, and balance in the lower body. Their controlled resistance makes them suitable for gentle mobility exercises and stretching routines to enhance flexibility.

2. Can resistance bands help lose thigh fat?

While resistance band exercises can tone and strengthen thigh muscles, they are not a direct solution for losing fat in a specific area. You must combine lower-body resistance training with a balanced diet, cardiovascular exercises, and a full-body fitness routine to promote thigh fat loss.