Monster walks are a versatile exercise. You can adjust the level of difficulty by where you place your band. Frequently used in the beginning of a workout, monster walks help activate your hip abductors and your glutes.

  • Place a band around your ankles. If you need less resistance, you can place it above your knees. You should feel tension when your feet are shoulder-width apart.
  • Keep your back straight, bend slightly at the knees and place your hands on your hips.
  • Take a small diagonal step forward and outward. Keep your knees aligned over your ankles. If your knees collapse inward, switch to a band with lighter resistance.
  • Repeat with the other foot.
  • After several steps forward, reverse to your starting position.


Like a monster walk, the clamshell exercise can help activate your glutes. It is also used to help strengthen your hips and build muscle development.

  • Lie on your side with a resistance band wrapped above your knees.
  • With your legs and feet touching, bend your knees at a 45-degree angle.
  • While still keeping your feet together, lift your upper knee as much as possible. No other part of your body should move during this step.
  • Hold the position for about three seconds and then return to your starting position.
  • Repeat and switch sides so that your other leg is on top.

You can also modify clamshells by having your back flat against a wall.


A classic lower body move, squats have an array of variations. While they will mainly target your quadriceps, squats can also help strengthen hamstrings and glutes.

  • Place a resistance band around the top of your knees.
  • Stand with your feet shoulder-width apart.
  • Place your hands on your hips, out in front of you or behind your head.
  • Keep your back straight. Move your hips backward and bend your knees so that your thighs are parallel with the floor.
  • Be sure to hold your chest up throughout the movement.
  • Push through your feet and rise up to your starting position.


A traditional standing leg curl is often used with a cable machine. This mini-band variation allows you to target and strengthen your hamstrings from home.

  • Begin by wrapping one end of the resistance band around the base of your left foot. You should be stepping on the band.
  • Place the other end of the band around your right ankle.
  • Keep a strong core with your hands on your hips.
  • Curl your right leg back so that it creates a 90-degree angle. Slowly release.
  • Repeat and switch sides.


Glute bridges work out your hamstring, lower back and your glutes. The single-leg variation brings more of a challenge to your session. However, if the difficulty is too high, you can do a classic glute bridge instead.

  • Lie on your back with a band placed just above your knees.
  • Bend one knee. Lift your toes off the floor so that only your heel is in contact with the ground.
  • Place your other leg straight in the air.
  • Keep your core braced and raise your hips off the ground, allowing the stretched leg to follow.
  • Your head, shoulders and foot should stay firmly on the floor as the other foot remains raised.
  • Hold the position before slowly lowering your body back to the ground.
  • Repeat and switch legs.

Now that you have the lowdown on lower body resistance band exercises, check out these five upper body exercises.

Killer Lower-Body Resistance Band Workout from Lacey Stone

Resistance bands are a super-useful tool to include in your training, but not all banded exercises are created equal. If you’re familiar with the smaller single-loop mini bands and are looking for an added challenge, cue up this lower-body resistance band workout from celebrity trainer Lacey Stone. As if one mini band isn’t enough, each of these resistance band exercises use two bands for double the burn. (Related: The Mini Resistance Band Tabata Workout with Moves You’d Never Imagine)

With a band around your calves and one around your thighs, you’ll get an insane thigh and butt workout. All you’ll need is twenty minutes, two mini bands, and a strong will. (Tomorrow, give your legs a rest and try Stone’s upper-body workout with resistance bands.)

How it works: Perform as many reps as possible (AMRAP) of each exercise for 45 seconds. Then rest 45 seconds before moving onto the next exercise. Repeat for 3 rounds total.

You’ll need: Two mini resistance bands


A. Stand with feet hip-width apart, with one mini band looped around thighs, one band looped around calves.​

B. Jump feet further than hip-width apart while swinging arms out to sides and up.​

C. Jump feet in and lower arms to sides to return to starting position.

Do AMRAP for 45 seconds.

Booty Slide

A. Stand with feet hip-width apart, knees bent and torso leaning forward, with one band looped around thighs, one looped around calves.​

B. Step out on right foot, step in on left foot to return to hip-width stance. Repeat.​

C. Step out on left foot, then step in on right foot to return to hip-width stance. Repeat.

Do AMRAP for 45 seconds.

Concentration Booty Steps

A. Stand with feet hip-width apart, knees bent and torso leaning forward, with one band looped around thighs, one looped around calves.​

B. Tap right leg forward then back.​

C. Tap right leg backward then back.

Do AMRAP for 45 seconds. Switch sides; repeat.

Plank Peaches

A. Start in a high plank with one band looped around thighs, one looped around calves.​

B. Step out with left leg, then out with right leg.​

C. Step in with left leg then in with right leg to return to starting position.

Do AMRAP for 45 seconds.

Booty Bridge

A. Lie down with knees bent, feet flat on the floor, one band looped around thighs, one looped around calves. Press into heels to lift butt off of the floor, forming a straight line from knees to shoulders.​

B. Push knees out, adding resistance, then release to return to starting position.

Continue to push knees in and out for 45 seconds.


A. Lie on right side, propped on right elbow, with one band looped around thighs, one looped around calves.​

B. Lift left leg toward the ceiling.​

C. Lower left leg to return to starting position

Do AMRAP for 45 seconds. Switch sides; repeat.

  • By Renee Cherry @reneejcherry

Lower Body Resistance Band Workouts

This blog will be a helpful guide of how to do lower body workouts with resistance bands.

No matter what athletic activity you prefer, having a stronger more defined lower will increase your performance and make you look great too. Achieving or maintaining strong and lean legs should be a high priority for everyone whether it’s the middle of winter or prime bikini season. Athletes of all levels want to improve endurance, explosive speed, foot quickness, and vertical jump ability. Basketball players can jump higher, skiers can go faster and runners can endure longer runs with a regular lower body resistance band workout.

Lower Body Resistance Band Exercises

Lower body exercises using resistance bands will build solid muscle in your legs without the wear on your joints like with free weights. Regular weightlifting workouts for legs exercises can put excessive strain on your knees, hips, and ankles during the process of building bigger quads, hamstrings and calf muscles. Lower body exercises using resistance bands are effective, non-weight bearing and portable, so you can do a full lower body workout or just a targeted toning session anywhere including at home, at the gym or on the road. In addition, exercising with a lower body resistance band provides incredible versatility allowing hundreds of different workouts for any muscle you want to target.

Band Squats

Lower body resistance band squats are fantastic for toning and building strength in your quadriceps, glutes and your entire lower body. If free weight squats cause joint or lower back pain, then you will enjoy resistance band squats; they are non-weight bearing (ie don’t make you fight gravity) and thus put less wear and tear on your joints. Try our Booty Band Kit for resistance bands exercises that are easy to implement into your squat routine.

Instructions for squats with exercise bands:

  1. With your feet hips width apart, place your feet on top of the resistance band and hold the band in each hand.

  2. Raise the squat bands overhead to engage your arms and shoulders for an additional challenge

  3. Maintain a straight spine while keeping your chest up, back flat, head straight and your elbows back.

  4. If you’ve never done a squat on the squat rack, bend your legs as if you were about to sit in a chair. Just make sure your knees never travel past your toes to avoid straining you knees.

  5. Perform 3 to 4 sets with 10 – 12 repetitions.


The lunge is an effective lower body resistance band workout that builds strength in your core, glutes, hamstrings, and quads.

Instructions for lunges with resistance bands:

  1. Position your feet with one foot in front of the other. Stand on the band with the front foot.

  2. Grasp the end of the resistance band with your hands and raise your hands up to shoulder height. Alternatively, if the band is long enough you can put it around your shoulders and hold the bands for stability.

  3. Keep your head and chest up, back straight and your elbows back.

  4. Lower your hips until your front thigh is nearly parallel to the floor.

  5. Next, raise your hips and straighten out the front leg.

  6. Ensure your knee stays over your toes as you lower and rise up through the movement.

  7. Perform 2 to 4 sets of 10 – 15 repetitions.

Hamstring Curl (Lying)

This exercise directly targets your hamstrings and core.

Instructions for lying hamstring curls with exercise bands:

  1. Secure the bands to a low lying anchor point (such as a door with a door anchor).

  2. Wrap the band around your ankles (or use ankle straps) and lay down three to four feet away from the anchor point.

  3. Keep your back flat and glutes clenched.

  4. Keep your hips down and bend both legs together as you pull your heels towards your butt.

  5. Perform 2 to 4 sets of 10 – 15 repetitions.

Leg Adduction (Standing)

Including leg adductions into your lower body resistance band workout will target the stubborn areas of the inner and outer thighs. Yayyy.

Instructions for standing leg adduction with exercise bands:

  1. Anchor a resistance band to a low lying anchor point.

  2. Stand with your side facing the support and wrap the other end of the band around your right outer ankle. You can also do this from a seated position for additional security.

  3. Take a wide stance with a quarter squat and swing the active ankle across your body past your standing (or resting) leg while squeezing your thighs.

  4. Return to the starting position while maintaining the level of resistance.

  5. Perform 2 to 4 sets of 10 – 15 repetitions for each side.

Donkey Kicks

Donkey Kicks are a great exercise to firm your Glutes. Using a lower body resistance band will increase the tension throughout your range of motion as you kick through each rep.

Instructions for donkey kicks with exercise bands:

  1. Secure the band to the door with the door anchor or another sturdy object. Alternatively, you can place your hand on one end of the band to secure it in place.

  2. Wrap the band around one foot and get down on your hands and knees four to five feet away from the anchor point.

  3. Push your leg back and up (just slightly) until it is straight and parallel to the floor.

Calf Exercises Using Resistance Bands

The calves comprise the posterior lower leg and are used for important activities such as walking, running and jumping. To effectively work the calves, you need to raise your heels up and squeeze your calf muscles. Using a lower body resistance band is a great way to keep you calves engaged through your entire set so that your lower body is never resting.

Resistance Band Calf Flexion

Instructions for resistance band calf flexion:

  1. Sit with your legs in front of you.

  2. Place the band around the balls of your feet.

  3. While keeping your knees bent, point and flex your foot up and forward, maintaining tension throughout the movement.

  4. Perform 2 – 4 sets of 10 to 15 reps.

One or Two Legged Calf Raise (Standing)

This exercise is a nice change from the 2 legged calf raise. It is sometimes beneficial to work each calf muscle one at a time to fully engage each leg individually.

Instructions for standing one-legged calf raises with exercise bands:

  1. Secure the bands to the bottom of a door with a door anchor.

  2. Face the door and bend down to grab both sides of the band with one hand.

  3. Put the other hand against the door and the inactive foot behind the calf(s) you intend to work.

  4. Keep your chest up, back straight and your head straight.

  5. Lift your heel off the floor, standing as high on your toes as possible.

  6. The arm holding the band should be straight and pointed at the door.

  7. Perform 2 – 4 sets of 10 to 15 reps.

Calf Raise (Standing)

Adding this workout into your regular lower body exercises using resistance bands will add increased size and strength to your calves.

Instructions for standing calf raises with exercise bands:

  1. Secure the band(s) under your feet.

  2. Elevate your hands at or above your shoulders.

  3. Keep your head up and back straight while you perform the movement.

  4. Lift both heels off the floor, standing as high as possible on your toes.

  5. Perform 2 – 4 sets of 10 to 15 reps.

Resistance Band Hip Exercises

The hips are the support for all other lower body movements. Weak hips will lead to knee and foot issues that can lead to injuries that keep you out of the game. Incorporate these lower body resistance band exercises to ensure your hips stay strong and free from injury.

Lateral Walks

Instructions for lateral walks with exercise bands:

  1. Wrap a 12” booty resistance band around both knees.

  2. Start by getting into a semi-squat position.

  3. Shuffle laterally for twenty steps, keeping your toes facing forward and back straight.

  4. After twenty steps in one direction, stop and shuffle in the opposite direction until you reach where you started. For an increasingly difficult challenge, try doing these on stairs!

  5. Perform 4 sets.

Step-up Kickback

Instructions for lying hip flexion with exercise bands:

  1. Place a mini loop booty bands around your thighs.

  2. Step up on to an elevated surface with one leg. Take extra time to ensure you maintain your balance. If this part is too difficult for now then just stay on the ground and advance to step 3.

  3. Squeeze your glute muscles and keep both legs straight as you pull one directly back behind you.

  4. Return to starting position and repeat on both sides.

  5. Perform 2 – 4 sets of 10 to 15 reps.

Clam Shells

Instructions for clam shells with resistance bands:

  1. Place the band above both knees.

  2. Lie on the floor on one side with your knees bent and legs together.

  3. Your head can rest on your biceps.

  4. Keeping your feet together, pull your knees apart and rotate the top leg as wide as you can go.

  5. Lower your leg and repeat the motion.

  6. Rotate over and complete a set on the other leg.

  7. Perform 3 – 5 sets with 10 repetitions.

A lower body resistance band workout is a wonderful way to strengthen and tone your legs. You can easily start incorporating any of these workouts into your routine, whether you work out at home or in a gym.Try our mobile gym kit and start incorporating these exercises to get the results you want for your quads, hamstrings, and calves. Join the Rubberlution today and lock down your lower body band workouts anywhere!

While leg day is a dreaded day for most men, it is probably the most important day for athletes. That’s because having a strong, functional and explosive lower body directly carries over to literally every sport out there.

Now, if you missed last week’s blog discussing Rob Gronkowski’s new training style, here is a to that blog. We basically went over the benefits of band training and shared an upper body training routine that can get you started.

This week, we’ll be going over the most important and beneficial exercises you can do for your LOWER BODY, using just a couple of strength bands.

1. Hip Abductions

Perhaps one of the most important muscle groups in the body is the abductors and most importantly, the glutes. Sure, deadlifts and squats target the glutes but not their ability to externally rotate the hips.

This exercise will strengthen those muscles, helping you to keep your knees open when you squat and deadlift and consequently, helping you avoid injuries in the gym or in the field or court.

2. Squats

Bodyweight squats might be extremely easy for most of us but add a thick strength band and it becomes even harder than squatting with an actual loaded barbell.

The difference is that the bands will provide more and more resistance as you come out of the squat, focusing more so on the quads, rather than the glutes and hamstrings. This is a great way to overload your legs without risking a knee injury in the process.

3. Good Mornings

This is another excellent application of band training. Although the good morning is usually an exercise with inherit risk, bands are able to remove that risk and still provide you with all the benefits.

That’s because as you bend over, the resistance will be reduced making it safer for your lower back. As you come back to the top, the resistance gets higher and higher forcing you to use your glutes and hamstrings explosively to straighten your body.

4. Lateral Walks

Might look easy at first but give it a try. It’s actually quite challenging. That’s because we’re mainly accustomed to moving front to back or back to front, with lateral movements being a bit rare. However, the lateral plane of motion is extremely crucial for athletes as it will help you better stabilize through your ankles, knees and hips. Plus, it will completely fry your legs!

5. Hip Thrust / Pull Throughs

Very similar benefits to the Good Mornings, Band Pull Throughs are excellent for men and women because they directly carry over to deadlifts, squats and athletic performance.

6. Glute Bridge

An essential exercise for virtually everyone, Glute Bridges will build up your glutes and hamstrings while teaching you how to protect your lower back. If at any point of this exercise your lower back hurts, you should immediately stop and reset your posture.

Ideally, you want to keep your lower back neutral and not overly arched. Again, this movement pattern directly carries over to the squat and deadlift, helping you prevent possible injuries.

7. Hamstring Curls

The vast majority of people have overly developed quads and very weak hamstrings due to sitting all day. That’s why you need to isolate your hamstrings dynamically, which means by using bands.

Once again, the band will provide MAXIMUM tension and contraction at the top of the movement, forcing your hamstrings to flex hard while restoring balance to the knee joint.


  • Hip Abductions
  • Squats
  • Good Mornings
  • Lateral Walks
  • Hip Thrust / Pull Throughs
  • Glute Bridge
  • Hamstring Curls

Perform each exercise for 60 seconds (or until failure) and complete as many as 6 rounds for a full workout.

Don’t forget to check out the video above if you are unsure about the right form for each individual exercise and as always…Get Your Mind Right!

Lower body band exercises

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