The Best Resistance Band Leg Workouts For Building Strength

If you want to strengthen your leg muscles one option is resistance band leg workouts. This is a convenient piece of exercise equipment that you can take with you when you want to do workouts at work, school, etc.

woman using resistance band on her leg

Do you want to get a lower-body workout when you’re on the go? If so one of the best options is resistance band leg workouts. Fun Fact: The first recorded resistance band-like patent was secured in Switzerland in 1895. This exercise equipment is an excellent option if you want to get the same benefits of free weights without needing to lug around metal plates everywhere. Resistance bands are convenient since they’re lightweight, portable, and convenient. When you’re at work or on vacation, for vacation, it’s sometimes not practical to hit the gym based on factors like where you are and how much time you have. In those cases, a resistance band can be a great Plan B.

Resistance bands can also be effective for both upper and lower-body workouts. They’re typically used for working the arms, shoulders, chest, and back. However, the handle can be as effective for feet as they are for hands. This provides an effective method for toning and strengthening lower body including calves, thighs, and quads. The key is to know which exercises are the best ones to strengthen your leg muscles. Lateral Band Steps, Quarter Squats, and Leg Stands are some of the various options you have for stronger legs.  

What Exactly Is a Resistance Band?

Gym memberships and home gyms are certainly valid options if you want to get into shape. However, sometimes you don’t have space, time, or energy to do workouts there. If that’s the case then resistance bands might be the best option for you.

What are they all about? Resistance bands are made of stretchy rubbery tubes with handles on either end. Normally the handles are used for your hands to grip for exercises that work your upper body like legs, shoulders, etc.

However, you can also use this convenient equipment for lower body workouts too. For example, the handles can be used to secure your foot instead of hands. More on that later.

There are different issues to consider when getting started with resistance bands. It starts with the bands themselves. You should figure out which weights you’ll need and how many bands you’ll require. These are some key decisions to make.

Then there are other ones to think about. You’ll want to consider the resistance band’s brand, quality, and durability. These are all important matters to take up to pick the best bands you can. The key is to consider your wants and needs then find the right resistance bands that meet them.

Overall quality is certainly a big issue to take up. It’s not uncommon for resistance bands to snap and especially after you’ve used them day after day. That said, if you go with a quality brand then there’s a good chance the band will have to be replaced later rather than sooner. “You get what you pay for” definitely applies.

Another reason you should invest in quality is the functionality of the bands. You can take them with you to work, school, vacation, and other applications. This makes the band the perfect option for “leg day” when you’re nowhere near a gym.  

Resistance Band: Leg Workouts

1. One + One-Quarter Squats

This is a good exercise for strengthening quads, glutes, and hamstrings. It also helps to train stability and knee position.

Here’s how to do the exercise.

  1. Put the resistance band above the knees and get into an athletic stance. Keep the feet about shoulder-width apart. The core should be engaged and chest upright.
  2. Squat down until the knees get bet about 90 degrees. You can boost this figure for more difficult exercise. You can also decrease the degrees if you have good hip mobility.
  3. Then at the squats bottom standup 25% of the total distance. Next, lower again doing a mini squat inside the squat. Then stand up completely to finish one rep. Make sure that you drive the knees outward against your band while during the movement.


  1. Put the band around both of your legs. You can tweak the difficulty by placing it a little above your knees (easy) and around your ankles (difficult). Get in the quarter-squat position and keep both feet pointed forward/hip-width apart.
  2. Using your right foot step right about one foot. Then use the left foot to step in the same stance. That makes the feet go back to a distance of hip-width. Repeat this exercise in the other direction. Keep doing alternating side-to-side steps.


  1. First, put the resistance band higher than the knees. Sit down on the edge of a chair/bench. The height should let your knees bend 90 degrees while sitting. It’s easier if the seat is higher.
  2. Move the torso forward a little so the chest is located in front of the hips. Next, lift one of your feet off the floor around one inch. The opposite foot should stay on the ground.
  3. Stand on that particular leg until it’s extended fully. Then return slowly to the seated position to complete the rep.

More Resistance Band Leg Workouts


Here’s what to do.

  1. Put one hand above the knees (easy) or around ankles (difficult). Lie down on the side and keep legs straight/stacked. Put your hand on one hand and rest it on biceps.
  2. Next, lift upper leg in the ceiling’s direction as high as possible. Then lower it for 1 rep. Focus on excellent form.  


This is a good option if you want to strengthen quads, hip flexors, and abs.

  1. First, lie down on your bag and loop your band around both feet’s center. Next, lift the feet off the surface so the knees/hips are bent at a 90-degree angle. The shins should also be level with the ceiling.
  2. Keep the feet/knees about hip-width apart so the band will keep tension.
  3. Make sure to tighten the core and hold a leg in place. This is known as the “anchor leg.” At the same time press on the band, so you can extend your opposite leg fully.
  4. Reverse this movement slowly to complete one rep. You’ll want to keep the resistance band on your foot. Do that by flexing the foot on your anchor leg.

In this exercise, your anchor leg does the work. The goal is to keep it stabilized while it holds the band’s tension. When the anchor leg can’t maintain a 90-degree angle at the hip/behind knee then you’re done.


  1. First, put the band around the ankles. Stand up and keep your feet about hip-width apart. Make sure your core muscles are engaged. Then shift the weight to one leg. Using the other leg kick backward around 6 to 8 inches.
  2. Next, use control to reverse your movement. Using the raised foot touches the ground a little behind the foot that’s planted. These steps make one rep. Focus on balance/form when doing resistance band leg workouts.
Leg work outs using resistance band

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