Resistance bands add load to leg and glute exercises without weights. This workout uses a long loop band and a mini band and takes about 25 minutes.
The workout
| Exercise | Band | Targets | Sets x reps |
|---|---|---|---|
| Banded squat | Long band under feet or mini band above knees | Quads, glutes | 3 x 12 |
| Romanian deadlift | Long band under feet | Hamstrings, glutes | 3 x 12 |
| Lateral band walk | Mini band above knees or ankles | Glute medius | 3 x 10 steps each way |
| Glute bridge | Mini band above knees | Glutes | 3 x 15 |
| Standing kickback | Mini band at ankles | Glutes | 3 x 12 each leg |
| Split squat | Long band under front foot | Quads, glutes | 3 x 10 each leg |
| Clamshell | Mini band above knees | Hips | 2 x 15 each side |
Form tips
- Push knees out against the band during squats.
- Keep a neutral spine in deadlifts.
- Move slowly and control the return.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Do resistance bands work for legs?
Yes, especially for glutes and hips; progress to heavier bands over time.
Mini band or long band?
Both are useful: mini bands for hips and glutes, long bands for squats and deadlifts.
How often should I train legs?
Two or three times a week.
