Simple Band Exercises For An Excellent Lower Body Home Workout

Prevailing wisdom suggests that we need a fully-stocked gym to have an effective lower body workout.

First, we have the squat rack. Then, we need the leg press. After that, we need hamstring curls and leg extensions. Then, there are calf raises. And, for extra benefit, we should also do hip thrusts on a special machine or with a barbell.

Well, the fact is, you can have an excellent lower body workout in the comfort of your own home. All you need are a couple of pairs of exercise bands.


Today, we’ll go over six excellent resistance band exercises that get the job done.

  1. Banded Lateral Steps

Banded lateral steps are excellent for strengthening the glutes, adductors, and quads.

To perform them properly:

  1. Loop a band around your legs, just above your knees.
  2. Bend your knees slightly and bring your chest forward a bit. 
  3. Have your feet slightly outside hip-width level and toes pointed slightly outward.
  4. Step laterally to the right and plant your foot firmly. Then follow with your left foot and make sure to maintain the hip-width distance on every repetition.
  5. Then, step laterally to the left and then follow with your right foot.
  6. Keep alternate-stepping to the left and right.
  1. Banded One And a Half Squats

This squat variation is excellent for leg growth and better glute engagement. What’s more, having a band ensures the correct knee position and better engagement of your hip adductors.

To do it:

  1. Loop a band around your legs, just above your knees.
  2. Assume the squat stance by getting your feet slightly outside hip-width level with toes pointed slightly out, chest up, back straight, and core engaged.
  3. Squat as low as you can while keeping your heels in full contact with the ground.
  4. Squat up half-way and then descend into another squat.
  5. Then, squat up to the starting position. This is one repetition.
  6. Keep repeating and always push your knees out and into the band
  1. Standing Straight Leg Kickbacks

This is a simple and incredibly useful exercise for strengthening your core, glutes, and hamstrings.

To perform it:

  1. Loop a band around your ankles and stand with your feet at hip-width distance, legs straight, hands on your hips, and chest up.
  2. Engage your core and shift the weight on your left foot.
  3. Kick your right leg back several inches until you feel a nice contraction in the back of your leg. Hold for a moment.
  4. Slowly bring the right foot back to the starting position and repeat the whole motion.
  5. Then, shift the weight onto your right foot and repeat with your left leg.
  6. It’s best to avoid using heavy-duty resistance bands - pick something lighter here.
  1. Banded Glute Bridges

Banded glute bridges are excellent for superior gluteal, hamstring, and adductor engagement.

To do them properly:

  1. Loop a band on your legs, just above your knees, and lie on your back.
  2. Keep your arms to your sides, knees bent, and feet flat on the floor. 
  3. Push your knees out a bit to create some band tension.
  4. Engage your glutes and core as you push through your heels. At the top position, your knees, shoulders, and hips should be in a straight line.
  5. Hold for a moment and lower your butt to the floor.
  6. Keep repeating.
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