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

Resistance bands leg exercises can help you tone and strengthen your legs from the comfort of your home. 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.

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
  

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

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:

1. Hold one handle in each hand at your shoulders and stand on the band with both feet shoulder-width apart.
2. Lower your body into a squat position; be careful to keep your knees aligned over your toes and not extend past them.
3. Lean back into the squat—as if you are going to sit down—and hold the lowest position for a count of three, then come back up.
4. Do one set of 12 to 15 squats.

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

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:

1. Place the flexibility band under your forward foot in a lunge position.
2. Hold the band handles at the sides of your shoulders. If holding the band at your shoulders causes discomfort, adjust by holding the band lower with your arms down by your sides.
3. Lunge up and down 12 times; switch feet and repeat.
4. Continue alternating for a series of three sets.

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

3. Side Steps

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

1. Stand on your flexibility band with both feet while holding the handles at your waist.
2. Take a step to the right, maintaining your posture, then bring your left foot to meet the right, then reverse. Another variation is to place the band loop around the knees and step side to side.
3. 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.

This type of exercise targets and strengthens your calves. Your calf muscles are important for foot and ankle flexibility and are used when you run or jump.

To do this exercise:

1. Place the center of your resistance band beneath your feet in a seated position with your legs straight in front of you.
2. Flex your feet forward and back as far as possible while holding the handles by your thighs.
3. 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.

Resistance Band Exercise Tips

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

• Add a second band or change to a heavier band to increase tension when ready.
• Always breathe out when the tension in your bands is greatest; breathe in when the tension is lightest.
• Hold the bands taut for added resistance but use care. Avoid overstretching them as they could lose elasticity or cause injury by popping back at you.
• Increase your repetitions for increased intensity if you don't have a stronger band or a second band.
  

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

How To Choose the Right Resistance Band

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.

Squats, lunges, side steps, and calf stretches are great lower-body exercises. You can get even more benefits by adding resistance bands to these movements. 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.