Lower body exercises with a resistance band

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! >

Work those legs and butt!

As a model you need to have a fit and lean body, especially with my goal to work as a sport model. When you see me you probably think, what the heck is she talking about, you look already super fit. Well.. to be honest, I am not satisfied with my legs and butt..  

To give you an idea.. this is how I look…

fit girl

You know those mixed girls with a beautiful round butt, which they received as a present from mother nature? Well mother nature didn’t give me that much.. :-/ So, it’s a pretty simple choice for me, if I want to have a firm butt with nice legs, I have to work hard. It doesn’t only looks nicer, I also feel more confident during sport jobs.

Balance is the key! By reaching my goals, I need to create a balance for myself. I know I could push myself to a limit that’s way too far.. Or.. after 2 weeks I get bored  and my motivation gets so low that I really want to quit. 
My goal is to train with a lot of variety so I can keep it up on a longer base. I hope with this method I can intergrate fitness as a part of my lifestyle.

I have to say that I am very lucky that my partner Jesse is a good Personal Trainer (Owner of Body and Mind Control). He knows how to motivate me during sports and also knows how to push me beyond my limits, which  is something I really need. I asked Jesse to make a workout schedule for a month for my legs and butt.

fit girl

I always start my workout with a warming up of 10 minutes. Then I continue with the schedule of Jesse. To reach my goals I need to train with weights and try to raise in kg because only then I create a round butt. In sport terms they call it ‘positive overload training’. Besides the butt and legs I also train a smaller muscle group for example my arms. I do this with 2 or 3 different kind of exercises. I finish with a cooling down of 10 minutes and some stretch exercises. Do you have the same goal? Then start your own challenge with my butt and legs schedule and push yourself to the limit. Keep me posted about your experience.

Let’s do this ladies!!