A resistance band is an ideal piece of kit for strength training at home. Whether you want to work your glutes, arms, abs, back or legs, there are exercises suited to every muscle group. In this guide, you’ll find a detailed leg workout broken down exercise by exercise, with a description of each move, the number of sets and practical tips.
All our resistance band workouts
Below you’ll find all our resistance band workouts, grouped by muscle group:
- 10 resistance band glute exercises
- 8 resistance band arm exercises
- 8 resistance band ab exercises
- 8 resistance band back exercises
- 6 resistance band hamstring exercises
- Resistance band adductor exercises
- 6 resistance band chest exercises
- 7 resistance band tricep exercises
- 6 resistance band bicep exercises
- 6 resistance band shoulder exercises
How to use a resistance band
Before each session, position the band firmly (around your ankles, thighs or feet, depending on the exercise) and check that it isn’t slipping. Keep your back aligned and your core engaged, and control the return phase of each movement rather than letting the band pull your leg back. If you’re a beginner, start with short sets and build up gradually, as suggested for each exercise below.
Resistance band leg workout
Want to work your thighs and calves, or simply feel happy with your legs? Here’s how we’re going to play this: there are simple exercises to get your legs working, and you can do them at home. All you need: comfortable workout clothes, a fitness resistance band, and a little willpower. Let’s go, we’ve got you covered!
Exercise 1: Lateral leg raise
A classic move, and a great one for working the legs and the hips. It’s also excellent for strengthening the abs (targeting the obliques).
- Lie on your side on the floor. Rest on your elbow. Your back should be in line with your straight legs.
- Place both feet inside your fitness resistance band.
- As you exhale, raise the top leg while keeping the other firmly on the floor.
- As you inhale, lower the leg back down without releasing the muscle tension.
- Repeat this movement about fifteen times, then switch sides.
Aim for 2 to 3 sets of 30 leg raises in your fitness routine — this all-round exercise is great for the overall tone of your figure.
Exercise 2: Side kick
This exercise can be done with or without support. It works the thighs and legs.
- Stand tall and place the resistance band around your ankles. You can either lean against a wall if your balance isn’t great, or place your hands on your hips.
- Balancing on your left leg, perform a lateral kick with your right leg.
- Bring your right leg back toward the standing leg without touching the floor or releasing the muscle tension.
- Repeat the movement about ten times, then switch sides.
Depending on your endurance, complete 2 to 4 sets of 20 kicks. Your hips, thighs and legs all work together during this movement.
Exercise 3: Leg Kick
This exercise is similar to the side kick, except it’s performed to the back — which means it targets the hamstrings more intensely.
- Stand up and place the resistance band around your thighs, just above the knees.
- Hands clasped in front of you or resting on your hips, balance firmly on your left leg and kick your right leg straight back. Be careful not to arch your back.
- Bring it back to the level of the standing leg without touching the floor, maintaining muscle tension throughout.
- Repeat the leg kick 10 times, then switch to the left leg.
2 to 3 sets of 20 leg kicks should help you work your thighs and glutes … and your balance!
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Exercise 4: Virtual staircase
You’ve always heard that climbing stairs is great for slimmer legs — what if your resistance band could simulate climbing steps?
- Stand up and place the fitness resistance band around your feet, at the base of your toes.
- Balancing on your left leg, lift your right knee in front of you so your right thigh is perpendicular to your torso.
- Slowly lower the leg without touching the floor, then lift it again — as if you were stepping up a stair.
- Repeat this movement about fifteen times, then switch legs.
Add 2 to 3 sets of this exercise to your workout routine to work your quadriceps and calves!
Exercise 5: Elevated scissors
You’re probably familiar with the scissors exercise — but we’ve decided to kick it up a notch…
- Lie flat on the floor. Loop the resistance band around your ankles. Your shoulders are pressed firmly to the ground, your arms extended along your body.
- Raise your legs to a horizontal position, as if going into a shoulder stand. Keep your back flat to protect your lower back.
- Perform scissor kicks in the air.
- Hold for 30 seconds, then slowly lower your legs.
- Gradually increase the duration as you progress.
This exercise works well as a transition between movements. You can also do 2 to 3 sets of 30 seconds, with 30 seconds’ rest in between, to work your abs and legs!
Exercise 6: Incline mountain climber
You definitely know this highly cardio move — and it’s fantastic for the thighs and legs.
- Loop your fitness resistance band around your thighs, just above the knees.
- Place your hands on a chair, bench, or sofa as if you were about to do a push-up. Hands firmly planted at shoulder width. Your back is straight, aligned with your hips and thighs.
- Bend one leg while keeping the other extended, then quickly alternate bringing each knee forward — as if you were climbing a wall.
- Hold for 15 to 20 seconds. Try to increase this duration as you build up your practice.
Like the scissors, you can use this as a transition exercise or include 2 sets in your routine while gradually increasing the duration. The Mountain Climber is excellent for the whole body — legs included!
A word on ankle mobility
Working your legs with a resistance band also puts your ankles to work, and they need to stay supple to follow the movements. Before or after your session, you can mobilise the joint without any equipment: slow circles with your foot in one direction and then the other, or gentle flexing of the foot forwards and backwards. These simple moves fit easily into your warm-up. If you have persistent pain or discomfort in your ankle, ask a doctor or physiotherapist for advice.
Exercise 7: Resistance
This exercise is great for toning the legs, and especially the inner thighs, which tend to lose firmness and become a little soft (pregnancy, age, and weight fluctuations — we know the feeling!).
- Sit on the floor and loop the fitness resistance band around your ankles.
- Lean back on your elbows and balance on your elbows and sit bones.
- Raise your legs in front of you, feet at eye level, engaging your core.
- Slowly open your legs wide, then bring them back together without letting them touch.
- Repeat the opening and closing movement about ten times.
- Work up to 20 repetitions once you’ve found your comfort zone.
2 to 3 sets of this strength exercise will leave your legs and your thighs noticeably feeling the work!
Exercise 8: Rear kick
An exercise that targets the calves and hamstrings. Because the back of the legs deserves attention too!
- Lie face down on the floor, resting on your elbows.
- Place the resistance band around your ankles. Keep your legs extended, balancing on the tips of your toes.
- Lift one leg by slightly raising the thigh and bending the knee. Lower it back down without touching the floor. Keep your hips firmly anchored to the ground.
- Perform 10 to 20 kicks, then switch sides.
Add 2 to 3 sets of this exercise to your fitness routine to work your calves.
Frequently asked questions
Which resistance band exercises can I do for my legs?
This guide covers eight moves: the lateral leg raise, side kick, leg kick, virtual staircase, elevated scissors, incline mountain climber, resistance and rear kick. Each one targets a different area of the legs and thighs, with a description of the movement and the number of sets.
Can I work out with a resistance band at home?
Yes, a resistance band is easy to store and doesn’t require any machines. All you need is comfortable workout clothes and a bit of space. The exercises in this guide are done standing, lying down or leaning on a piece of furniture, depending on the move.
Do I need a different resistance band for each exercise?
Each exercise in the workout explains where to place the band: around your ankles, thighs or feet, depending on the movement. Simply check that the band stays firmly in place before you start, and adjust its position if needed.
Related articles
- 6 Chest Exercises with a Fitness Resistance Band
- 7 exercises to tone your inner thighs
- Strengthen Your Inner Thighs with a Resistance Band
Useful categories: Slimming the Legs, Slimming Exercises.
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