Resistance Band Exercises for Legs and Glutes

Cindy Wilson Thumbby Cindy Wilson
BS, Dietetics and Nutrition

Whether you’re packing a gym bag or arranging your at-home workout gear, make sure that you include a resistance band or two. These bands weigh virtually nothing, and you can easily fit them in a pocket or stuff them in the top of your bag.

You can use resistance bands for lots of different types of exercises. If you want to put together a lower body workout with resistance bands suitable for your home, gym, or anywhere else, here are some of the best activities that will have you feeling the burn every single time!

Banded Squats

Squats – love them or hate them, there’s no denying that they are excellent for building muscle and improving your fitness! If you want to intensify your squat workouts, you can try these banded squats.

  1. Loop a short resistance band, like one of these booty bands, around your thighs.
  2. Move your glutes downwards and backward into a squat position.
  3. You can either move straight back up or stay in this position and pulse. Pulses help to isolate certain muscles and work them harder!
  4. Move up to standing position.

Glute Kickbacks

This is a great move to work out your glutes and lower legs. You’ll practice balance and mobility, as well as feeling the burn through your legs and in your glute.

  1. Position the resistance band around the center of both feet.
  2. Get into a tabletop position.
  3. Slowly extend your leg, moving your foot backward until it is outstretched.
  4. Move back to the original position.

Leg Lifts

This move is a true balance test – but add a resistance band to the mix, and you’ll have the chance to work out your calves in the process!

  1. Position your resistance band around your ankles.
  2. Slowly move one ankle to the left and upwards until you feel some tension in the band.
  3. Move back to the start position.

If you find this balance work too tricky at first, you can use a wall or a chair for support.

Lateral Band Walk

This move is excellent for combining with leg lifts. Your resistance band will be in the same position, and the constant movement helps you build muscles in the area.

  1. Place your resistance band around your ankles.
  2. Take a wide step outwards with your left foot.
  3. Move your right foot out to meet your left.
  4. Take another step with your left foot, bringing your right foot to meet it again.
  5. Either continue in this direction for a few more steps or move in the opposite direction to work out the other leg.

Jumping Jack

What’s more intense than jumping jacks? Jumping jacks with a resistance band! You’ll feel the tension here – and you’ll also add a bit of cardio into your workout.

  1. Keep your resistance band around your ankles.
  2. Jump and move your legs outwards as if you were about to do a jumping jack. You will find that the band somewhat restricts your movement.
  3. Move your feet back to the start position so your toes are touching.

Bridge Pulse

This position is a great hip opener – but when you add the resistance band and some pulse movements, it becomes a leg and butt workout, too!

  1. Lay flat on your back. Move your toes towards your glutes so your knees are raised.
  2. Loop the resistance band around your thighs.
  3. Push your body up with your feet, so you make a bridge pose.
  4. Slowly move your body slightly down and back up. This is a pulse.
  5. Pulse 10 times, and then return to your original position.


This posture will have you feeling the burn in your thighs! It’s a great lower-body all-rounder.

  1. Lay on your side. Move your knees close to your torso.
  2. Position your resistance band around your thighs and move back into position. Make sure that your feet and knees are touching.
  3. Slowly raise your top knee. Stop when it is as high as it will go with the band.
  4. Then, move it slowly downwards.
  5. Repeat for the desired amount of times, and then move to the other side!


There are a few different places you can put your resistance bands for lunges. You could position it around your thighs – you may not be able to sink as low as usual, due to the restriction of the band, but you will feel the burn!

Alternatively, you could put your feet in the middle of the band and hold the ends. Or, if you have a longer resistance band, you could stand in the middle and loop the other end around your back.

  1. Choose where you want your resistance band.
  2. Stride out with your left leg.
  3. Use your leg muscles to move your body closer to the floor. Try to get your back knee as close to the ground as you can – but don’t worry if the resistance band restricts your movement a little.
  4. Use your legs and glutes to propel yourself back up and repeat on the other side.

Resistance bands add a little extra to every single workout. As you can see in this post, the types of exercise you can do with bands are hugely varied – you can usually find a way to incorporate them into any move!

If you’re building a resistance band workout, make sure that you include some of these glute and leg burners – your muscles will thank you for it!

About Author

Cindy Wilson Thumb
BS, Nutrition & Food Science | Connect with on LinkedIn
Cindy Wilson

Hello, I am Cindy, and this a website where I inspect everything related to nutrition and a healthy lifestyle. I have a BS in Dietetics and Nutrition (Kansas State University) and have completed a dozen specialty courses related to nutrition, biochemistry, and food science. I am open to learning more, but foremost I would like to share all my knowledge with you.

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