Fitness Tips, Workout Tips

Resistance Band Workout: 7 Exercises for Strong Legs & Glutes

Resistance Band Workout

When it comes to toning your legs, you must need to reduce the fat layer that covers the legs. When you are considering the fitness goals, toned legs probably are the first and foremost thing in the list. To keep your legs in shape, weightlifting and resistance bands, both help a lot. Resistance band is a very versatile strength exercise that can be used to work nearly every muscle in your body.
If you are afraid of lifting heavy weights, you can alternatively try out resistance band workout exercises to tone your legs and glutes. Unlike large and heavy dumbbells, resistance bands are smaller, portable and less expensive. They are easy to carry and can be taken anywhere you want to.

Resistance bands vs. weightlifting

Heavy weights build muscle fast and help you gain an athletic physique. But at the same time, it can cause trouble to some people over time. Not just that, but it is also an expensive option to try out. When working with heavy weights, you always need to have a spotter to execute the workout properly.

With resistance band exercises, all you need is the help of workout bands which are super effective and super portable. During long trips, you don’t have to worry about your workout routine, just pull out the fitness band and start working out anywhere you want. Resistance bands are relatively safer to use without the help of a spotter.

What you will need?

  • A Resistance Band
  • A Mat (optional)

How it works?

For better results, do these full body resistance band workout exercises 3 times in a row after having a cardio session. After completing 1 rep, take rest for about 2-3 minutes and then start your reps again.

Let’s get started!

Banded step-outs

Tie the resistance band in a loop around the legs. Separate your feet to shoulder width. Slightly bend your knees while keeping your chest up. Quickly step right foot out to the right side, swinging left arm forward. Repeat the same with left foot. Alternate these steps as quickly as you can. Repeat it for almost 20 times.

Resistance band Deadlift

While the fitness band is tied in a loop, stand over it with feet hip width and hold the knotted ends with both hands. Bend your knees, hinge forward from hips until chest is parallel to the floor. Keep your abs tight and back straight. Maintain straight spine, engage your glutes to bring your body back to the starting position. Repeat it for 20 times.

Banded clamshell

Lie on the left side while the resistance band is tied around your legs. Move upper body up on left elbow with knees bent and hips stacked. Place right hand behind the head. Make sure that your abs is tightened. Lift hips, turning right knee out to side, pressing into band, and keeping inside edges of feet together.

Lying Leg Extension

Lie down with your face up, extend legs, bent your arms and hold the ends of band. While keeping your right foot in the center, bend right knee into chest. Press elbows into ground and lift hips off floor as right leg extends out straight at an angle of 45-degree. Do 20 reps.

Resistance Band Glute Bridge

Lie down with your face up and knees bent. Place band across the pelvis and with the sides of your hips, press the ends into the floor. Quickly drive hips up into bridge. Hold into this position for 1 count. Do 20 reps.

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