Resistance Band Leg Workout

A leg workout that’ll tone and tighten with no weights!

Hey there! I’m super excited about today’s post because ankle bands are my jammmm! They work the glutes sooo good and it doesn’t take long for the muscles to start on fire. 🔥 The best part is you can take them anywhere so they are perfect for vacation or at home workouts! Trust me, you don’t need a leg press and squat machine to tone those little leggies 🙂

The other day I was walking on the treadmill to kill time before I had to teach class and oh man was that boring. I don’t know how people do it! I wish I would have thought of this workout because it would’ve been a whole heck of a lot more effective.

Yano what else bands are great for? PHYSICAL THERAPY! I’m glad those days are long gone for me, but bands are a great way to build muscle without using weights. Especially if you’re a beginner. Generally bands come in different strengths – light, medium and strong, so you can work your way up!

Here’s the workout: you’ll perform each move for 30 seconds with 10 seconds of rest in-between moves. If a move requires right leg only (say, standing knee pulls), do the right leg first for 30 seconds and then rest for 10 seconds and then complete the left leg for 30 seconds. The workout totals 8 minutes and 30 seconds. Feel free to repeat it as many times as you want! Or throw it on the end of a leg workout or in a tabata. Whatever works best for you!

Tip: Always keep tension on the band. Never let your feet come too close together, so the band has slack.

RESISTANCE BAND LEG WORKOUT

Perform each move for 30 seconds followed by 10 second rest.

1. Side to Side Step (R, L) – step right and left, keeping tension on the band
2. 2 Side Steps Right, 2 Side Steps Left
3. 3 Side Steps Right, 3 Side Steps Left
4. 4 Side Steps Right, 4 Side Steps Left
5. Standing Knee Pulls – stand and drive your right knee up to hip height, slowly lower back down, repeat with right leg for 30 seconds, rest for 10 seconds and then repeat with left leg
6. Standing Straight Leg Lifts – stand and flex foot. Lift leg to side and lower back to standing. Repeat with right leg for 30 seconds, rest for 10 seconds and then repeat with left leg.
7. Fire Hydrants – On all fours, flex foot and keep leg at 90 degrees, lift leg and lower back to ground. Repeat with right leg for 30 seconds, rest for 10 seconds and then repeat with left leg.
8. Glute Kickbacks – On all fours, flex foot and straighten right leg behind body. Squeeze glute and lift leg up and lower back down to ground. Repeat with right leg for 30 seconds, rest for 10 seconds and then repeat with left leg.
9. Straight Leg Swing Outs – On all fours, flex foot and straight leg behind body and lift (this is starting position). Swing leg out to side, while keeping leg straight. Bring it back to starting position and repeat with right leg for 30 seconds, rest for 10 seconds and then repeat with left leg.
10. Supermans – Lay on ground and widen legs so bands are tight. Lift upper body and legs off ground while keeping tension on bands.
11. Sumo Squats + Alternating Wide Knee Pull – In sumo squat position, toes pointed out and knees tracking toes, lower body into squat position, stand and lift right knee. Lower leg back down and bring body back to squat. Stand and lift left knee. Repeat alternating knees.
12. Sumo Squat Pulses – In sumo squat position, toes pointed out and knees tracking toes. Lower body into squat position and lift 1 inch. Repeat lowering and raising.