Lower body exercises with a resistance band

Fit & Training door thijs

Looking for a new, challenging workout? A resistance band could help you with this! Instead of training only with body weights, make your workout a bit harder with a resistance band. To help you get started and see what you can all do with a resistance band, I've listed 4 lower body exercises that will put your legs and butt on fire.

Glute kick back

Here's how to do it:

  1. Hold both ends of your resistance strap in your hands and place the center of the strap on your left foot sole. Keep your elbows and knees on the ground so your back is completely straight.
  2. Hold the strap tight, tuck in your belly and stretch your left leg backwards. Pull your knee back again but don't touch the ground.
  3. Repeat. Do 3 rounds of 15-20 sets per leg.


Here's how to do it:

  1. Tie a knot in your resistance band. Put your feet on the band at hip width and hold the knot in both hands.
  2. Bend your knees a little, lean forward with your upper body so your chest is almost paralel to the floor, but keep your back straight and tighten your abdominal muscles. You should feel a slight stretch in your hamstrings in this position.
  3. Keep your back straight while using your butt muscles to stand up straight again.
  4. Repeat these steps. Do a total of 20 sets.

Glute bridge

Here's how to do it:

  1. Lie on your back with your knees bent, putting your feet at hip width on the ground. Place the strap over your pelvis, pushing the ends of the strap on the floor next to your hips.
  2. Tighten your abdominal muscles, squeeze your butt cheeks and quickly push your hips up towards a 'bridge' position.
  3. Hold this position for 1 second and get back to the starting position in 3 seconds.
  4. Repeat. Do a total of 20 sets.

Tip: You can make this exercise as hard as you want by making the resistance band tighter or looser around your pelvis.

Leg abduction

Here's how to do it:

  1. Tie a knot in the resistance band and place the strap around the center of your feet. Lie on your back and push your legs up in the air, using your hips.
  2. Hold your arms on the side of your body and push your lower back into the mat. Open and close your legs. (Don't close your legs beyond hip width.)
  3. Repeat these steps. Make 3 sets of 15 repetitions.

Do you ever workout with a resistance band? If so, what is your favorite workout? 

Are you enjoying some of these exercises without using any weights? Maybe you'll love these rope jumping exercises as well! >