Resistance bands are a fantastic training tool. They’re versatile, easy to pack, and relatively inexpensive to purchase. While you can use a band to work your entire body, we’ve compiled a list of six great resistance-band exercises for toning legs that you can do almost anywhere.
We recommend using a resistance band that you can tie or a mini band set for the workout (mini bands are the smaller, looped bands).
Walk with the lateral band
- Sit in a partial squat position with a resistance band looped above your knees.
- Lead with your heel and take 8 steps to the left, arms forward, chest lifted, knees bent. Ensure that your feet remain to parallel the entire time.
- Rep in the opposite direction, being careful to keep your abs drawn in.
Banded leg extensions while seated
- Attach your resistance band to the leg or base of a sturdy chair or bench so that it loops around your ankle.
- Feel the resistance as you straighten your right leg with your legs at 90 degrees. Return to your starting position by bringing your leg back to 90 degrees.
- Repeat on the left leg for a total of 12 reps.
Lifting the back leg while standing
- Wrap a resistance band around your calf muscles. Raise one leg straight behind you while keeping your hands on something sturdy to keep you balanced, such as a wall or a chair.
- Squeeze your glutes once you’ve reached the top, then lower back to your starting position.
- Repeat 10 to 12 times on each side.
- Wrap a resistance band around your legs about an inch above your knees. Bring your hands and knees together, with your wrists under your shoulders and your knees under your hips.
- Lift right leg out to the side and back until upper leg is parallel with the floor, keeping knee bent, core stabilized, and glutes engaged.
- Lower your leg back to the starting position.
- Wrap a resistance band around your legs just above your knees. Lie on your right side with your knees bent and stacked and your heels in line with your glutes.
- Lift left knee as high as possible while keeping hips forward and heels together, engaging core and glutes the entire time. Lower to the starting position.
Knee Pulse Squats
- Place a resistance band above your knees and your feet hip-width apart. Lower into a deep squat by pushing your hips back and bending your knees.
- Keeping the chest lifted, glutes engaged, and weight evenly distributed across both feet, press the knees out 1 inch, then return to the starting position.
Perform each of the following moves for 10–15 reps. repeat the circuit 2–3 times.
Keep in mind that you can use these moves for hip mobility and flexibility with a very light-resistance band. These moves will help you build strength in your glutes, quads, hamstrings, and hips if you use a heavier band.
The Content is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider if you have any questions about a medical condition.