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Keywords: resistance band workouts, resistance band exercises for legs, Indoor workouts


With social distancing and closed gym doors, trying to lose all the extra flab without proper equipment is a bummer. There’s only so many miles one can run before their knees give out and not everyone can afford strength training equipment to keep their legs strong and shapely. But fret not. Resistance bands are a great option for indoor workouts and will help you stay fit, active, and healthy for many years to come.

Here’s a breakdown of some of the most effective resistance band exercises for legs that you can perform anytime, anywhere for a stronger core, toned legs, increased strength, and flexibility. Let’s get started, shall we?


Reasons to Do Leg Exercises with Resistance Bands 

Resistance bands are one of the most useful tools for building muscle, improving endurance and power. As the body moves against the resistance of the band, it causes a serious burn, making it more effective compared to other tools. Unlike working out with dumbbells and kettlebells, resistance band workouts do not strain your joints and target both big and small muscle groups creating a body-wide training environment for muscle building. Resistance bands range from extra-light to ultra-heavy resistance, are simple-to-use, affordable, and you can easily carry them with you, which makes them the perfect tools for both outdoor and indoor workouts.


Will this Exercise Help Tone My Inner Thigh Fat? 

YES! Several resistance band exercises for legs such as clamshell, swinging leg lifts and leg extensions target and activate your glutes, quads, hamstrings, and obliques to help you get rid of that pesky inner thigh fat provided you follow the right technique and reps. Resistance band workouts will help you stretch those unused or tight leg muscles safely, strengthen your core, get slimmer yet stronger legs because the band works all your muscles to the limit. Although you will have a serious leg and butt burn but you also get powerful and stronger legs lasting a lifetime.


Will this Exercise Hurt My Knees?

One of the best things about resistance bands is that they do not cause stress on the joints or the knees, which makes them safe and even great, at alleviating knee pain. Some useful resistance band workouts include forward alternating lunges, lateral steps, and two-leg lateral side abduction etcetera.


Resistance Band Exercises for Legs 

Generally, a band that allows 12-15 reps to complete is good enough to start with. With progress, one can double, even, triple the bands for extra burn. Perform the following exercises to get the best out of your resistance band workouts:


Fire hydrant

Targets: Gluteus medius and core

Reps: 20 each side

  1. Loop the resistance band around the thighs, a little above your knees, and get on all fours while keeping shoulders over wrists and hips over knees.
  2. Keep the core engaged, raise one leg to the side so that it is parallel to the ground. Return slowly to the starting position and repeat.



Targets: Gluteus and hamstrings

Reps: 3 sets of 10 each side

  1. Set the resistance band around the thighs and bend the knees slightly so that legs are stacked atop each other.
  2. Bend the elbow to rest head and place one hand in front of the body for support.
  3. Press the fingers together while trying to lift the knees as high as possible and return to the original position in a controlled manner.


Lateral-band walk

Targets: Gluteus medius and hip abductors to stabilize the pelvis and knee joint

Reps: 8-10 reps

  1. Set the resistance band slightly above ankles with feet shoulder-width apart. Move into a half-squat while bending the knees slightly and feet in line with the shoulders and face forward.
  2. Shift the weight on one leg and step sideways with the other, moving the leg sideways in and out, keeping the back straight and hips level.  


Standing Glute Kickbacks

Targets: Glutes to sculpt, strengthen, stabilize and balance.

Reps: 12-15 per side.  Complete rep on one leg, then the other.

  1. Stand feet hip-width apart with knees slightly bent. Tighten your core muscles, with hands on hips, and set the band around ankles.
  2. Slowly kick one leg about 6-8 inches to the back with straight knees and squeezing your glutes tightly and return to start position while retaining band tension.


Glute Bridge Pulses

Targets: Glutes, hamstrings core muscles, and abs.

Reps: 15-20 reps per side.  

  1. Lie flat on the ground without arching your back. Bend the legs and place a resistance band around the knees.
  2. Move the heels inwards towards inner thighs and push the hips upwards as high as possible. Pulse the hips, while pushing the knees out and bring hips back in again. Keep core muscles and glutes engaged.


Resistance band workouts, although painful, are essential if one wants stronger and toned legs, better balance, and boost in resting metabolic rate that allows one to burn fat even when not exercising. Compelling reasons to start indoor workouts with resistance bands, don’t you agree? Resist social gatherings not exercising!

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