Best Resistance Band Exercises For Legs and Glutes

A resistance band is undoubtedly one of the most convenient pieces of workout equipment you could own. It’s affordable, it’s practical, versatile, and extremely powerful. It’s also lightweight, making it a perfect tool to bring when you’re traveling.

While there are so many exercises you can include your resistance band in, butt and leg workouts are the most popular ones. If you recently purchased a resistance band and are unsure where to start, check out these resistance band exercises for legs and glutes.

Ten Best Resistance Band Exercises For Legs and Glutes

When doing any kind of workout, it is crucial to think about the muscles you’re trying to train. The abs and core are easy to exclude if you aren’t purposefully thinking about them. So when you start working out, make the exercise count as much mentally as it does physically. Make that mind-body connection. Be aware of the change that’s about to happen.

30 Minute Butt and Thighs Burnout With Mini Band Workout ?Burn 300 Calories! ? – Sydney Cummings
  1. Jumping Jacks

For this one, you will need a mini-band loop. You’ll place it around your ankles. Start in a shallow squat position with your feet hip-width apart and your palms in front of your chest. Keeping your knees bent, start jumping out and in, spreading your legs and tightening your outer leg muscles during jumps. This is an excellent exercise to stay fit.

Do this exercise for forty-five seconds with a fifteen-second rest in between for three circuits.

  1. Lateral Band Walk

Place a resistance loop band around your knees while in the shallow squat position. Keeping your knees bent, your back straight, and chest lifted, start taking parallel steps to your left and then to your right. Continue walking side to side, taking four steps at a time. Make sure to keep your abs engaged the whole time.

Resistance band exercises with resistance band exercises for legs.
Walking Side To Side, Taking Four Steps At A Time (Image Source: Shutterstock)
  1. Fire Hydrant Exercise

Get on all-fours with your loop band just above your knees. Keep your hands under your shoulders and knees right under your hips. Start by lifting your left knee out to the left, ensuring your core is fully engaged. Don’t shift your weight to the right side or rotate your body. Do eight reps on each side for three circuits.

If you try keeping the resistance in your band constant, that will make the exercise more effective. It might not work out on the first try, but push yourself a bit each time, and eventually, you’ll get there.

  1. Donkey Kicks Workout

You will start on all-fours again, except this time, you’re going to place your loop band around your ankle on your right leg and just below your toes on your left. Your hands are below your shoulders, and your knees are below your hips. It is crucial to keep your core engaged at all times. Kick your left leg toward the ceiling and hold for a couple of seconds. The longer you hold, the longer your glutes will be flexed, making this exercise that much more effective.

Resistance band fitness woman doing leg workout donkey kick floor exercises.
Kick Your Left Leg Toward The Ceiling And Hold For A Couple Of Seconds (Image Source: Shutterstock)

Repeat on both sides eight times. Rest for sixty seconds and repeat the circuit two more times.

  1. Clamshell Exercise

Start by laying on your left side with your head propped up by your left hand. Place the loop band just above your knees. Keeping your knees bent and your feet together, lift your legs just above the floor, raising them only to your right hip level. 

Now lift your right knee up toward the ceiling. Repeat eight times on each side, and after you’ve taken a sixty-second rest, do it again.

  1. Squat to Lateral Leg Lifts

In a standing position, loop your band around your thighs just above the knees. Your feet should be hip-width apart with your hands on your chest or straight in front of you. Start by squatting, and when you come up, lift your right leg to the left side. Put it back down and repeat eight times per side.

Athletic woman workout with resistance band outdoors.
Start By Squatting, And When You Come Up, Lift Your Right Leg To The Left Side (Image Source: Shutterstock)
  1. Standing Glute Kickback

Begin in a firm standing position. Place your loop band around your ankles, and engage your core. Place your hands on your hips and transfer all of your weight to one leg, lifting the other back and up toward the ceiling. Keep your knee straight, and squeeze your glutes.

8. Hip Bridge Pulse

Lay on your back, and place your loop band around your thighs and above your knees. Bend your knees, making sure your feet are hip-width apart. Lift your hips as high as you can, and walk your feet together. Squeeze your glutes and engage your core.

Woman doing the hip bridge pulse resistance band exercise.
Lift Your Hips As High As You Can, And Walk Your Feet Together (Image Source: Shutterstock)

From this position, you’re going to open your knees and hold for a few seconds and then bring them back together. Repeat for 45 seconds and rest. Do three circuits.

9. Hip Bridge With Alternating Leg Extensions

Prepare for this one as if you’re going to do the hip bridge pulse. Lay on your back with your knees bent and feet hip-width apart. Place your loop band just above your knees, and lift your hips as high as you can, squeezing your glutes. While in a bridge, lift your left leg to extend it. Bring it back down slowly, and put your hips down. Lift your hips again, and this time, extend your right leg to straighten it.

10. Kneeling Leg Extensions

Place your resistance band right above your knees. Get on all-fours with your hands under your shoulders and knees directly under your hips. Roll to your side, transferring all of your weight. With your hand and knee firmly on the ground, extend the other leg. You are doing a modified side plank.

With Your Hand And Knee Firmly On The Ground, Extend The Other Leg (Image Source: Shutterstock)

Starting in this position, lift your extended leg up toward the ceiling. Don’t go higher than your hips, though. Slowly bring your leg back down to just tap the floor and lift it again. When you’re done with the reps on one side, do the other.

Ready to try out resistance bands and take your workouts up a notch? Grab yourself some bands today!