Resistance Band Leg Exercises for Toned, Slim Legs and Thighs

Last Updated on October 3, 2023

If you want to boost the intensity of your favorite exercises, resistance bands will help you get better results. 

Whenever I want to train my legs but don’t have time to go to the gym, I’ll do resistance band exercises instead!

What’s a resistance band?

Resistance bands are stretchy bands of rubbery elastic. Sometimes you can find resistance bands that look like stretchy cords with handles. In this case, I’m talking about the rubbery bands.

Resistance bands typically, bands come in different colors designating how much strength and resistance you’ll feel using them. 

Resistance bands are affordable, lightweight, and travel-friendly the perfect addition to a home gym or gym bag.

I always tell my clients to get a set of resistance bands to use at home, add to their gym bags, or when they travel. 

You can get resistance bands at your local sporting goods store. I love this girly set of resistance bands and you will, too.

Why Resistance Bands are Great for Leg Exercises

Resistance band exercises are boost metabolism more than bodyweight leg exercises but without bulky gym equipment.

Resistance band leg exercises are great if you want to tighten and tone your legs at home, a hotel, or in lieu of a machine at the gym.  I recommend resistance bands most to train the thighs and legs.

Today I’m sharing easy resistance band leg exercises you can add into workouts or together in a complete lower body workout.

Ready to check them out?  Let’s do it!  Don’t forget to pin this resistance band workout to Pinterest so you can do it whenever you want. 🙂

Resistance Band Leg Exercises

Exercise 1 – Banded Bridge

Lie on your back with your feet planted flat on the floor shoulder width apart.  Lift your hips up and off the floor until your body forms a straight line. This is your start position. Push your knees out and back inward to the start position, quickly adding up reps, until you feel the burn. Once you feel the burn do 5 more, then stop to complete 1 set.

Exercise 2 – Banded Clams

Lie on your side on the floor. Bend your legs and stack your knees and ankles. Exhale and lift both of your legs off the floor, about 6 inches. This is your start position. Keeping your heels close together, open and close your knees, like a clamshell. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps on the other side to complete your set.

Exercise 3 – Banded Curtsey Lunge

Stand with your feet shoulder width apart. This is your start position.  Cross one leg back behind you as you lower down into a curtsey position. Push up to the start position to complete one rep.  Quickly repeat the movement adding up reps until you feel the burn. Then do 5 more and stop. Do the same number of reps with your other leg to complete one set.

Exercise 4 – Banded Fire Hydrant

Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward.  This is your start position. Keeping your hips square to the floor, raise one knee up and out to the side as far as you can. Then return your knee back down to the start position to complete one rep. 

Exercise 5 – Banded Leg Lifts

Lie on your side with your hips and ankles stacked on top of each other, with your toes pointed.  Use your hand to support your head.  This is your start position.  Lift your upper leg up as high as you can.  Quickly return to the start position to complete one rep.  Quickly rack up reps lifting and lowering your leg.  Complete the same number of reps with both legs to complete one set.

Exercise 6 – Banded Squats

Stand with feet shoulder-width apart, while holding a dumbbell in each hand.  Keep your arms down by your sides.  Keep your back neutral.  Don’t arch your back and stick your butt out. Lower your butt, back and down, as if sitting back into an invisible chair. Lower as far as you can.  Your knees should not extend past your toes. Keep your chest upright as you move backward.  Hold for a count, then push back up to the start position to complete one rep.

Exercise 7 – Banded Ballet Leg Lifts

Stand with one foot firmly planted on the ground.  Point your other leg’s toe down towards the ground. This is your start position. Then lift your leg up and down, quickly racking up reps.  You should feel your outer thigh/hip/booty start to burn.  When you’re done, switch legs and do the same number of reps with your other leg to complete one set.

RESISTANCE BAND LEG WORKOUT

• Stretch first to warm up.
• Start with the first exercise
• Do as many as you can until you feel the burn.
• Once you feel the burn do 5 more than stop.
• Move on to the next exercise, following the same instructions.
• Once you finish all of the exercises you’ve done 1 full round or set.
• Do 4 full rounds to complete the workout.
• Do this workout once a week.
• See below for more tips and suggested workouts that work well with this one.

Pin this resistance band leg workout to Pinterest so you’ll have it forever

NOTES ABOUT RESISTANCE BANDS

• Start with the lightest resistance and work your way up.
• Avoid resting between exercises to keep your heart rate up but always take a break if you need to.
• To burn the most fat and get noticeable results quickly do this workout with my Total Transformation Program.
• This leg workout also goes well with this leg workout for women and these leg exercises.
• You may like these thigh exercises and butt workout are great, too.
• Don’t forget to warm up and stretch to cool down after your workout.

Hugs,

Your Coach and Biggest Cheerleader

xo

PS. Pin this post to Pinterest to save it for later.

PPS.  For the best results make sure you’re eating the right foods for your metabolic type.  When you eat right for your type you can get results 3 times faster.  

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