8 Leg-Sculpting Resistance Band Workouts

Donkey kicks and squats and bridges... oh my.

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Resistance bands give you a lot of bang for your (sweaty) buck. Bande founder Amanda Jenny says they force you to slow down through each exercise, which helps you maintain form to properly target muscles. Try these resistance band leg workouts on your next lower body gym day.


Jenna Caer’s Leg Burn

- 15 hip abductions on side, band around ankles.

- 20 Romanian deadlifts with band, 2 sets.

- Lateral walks, band at thighs, 2 sets, 10 steps.

- Fire hydrants, band at thighs, 2 sets, 10 reps.

- Squat to shoulder press, band under feet, 2 sets, 15 reps.


Jenny’s Glute + Leg Sequence

- 20 squats with heavy band at thighs. Drive into heels to stand.

- 5 squat walks per side. Squeeze abs, reach arms up, stay low.

- 10 side leg raises per side. Squat, stand, lift right leg out to side. Lower, then rise and lift left leg to side.

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Jenny’s Bridge Workout

- 20 bridges with heavy band on thighs.

- Lift into bridge again, but press thighs apart at top. Resist as you bring knees together. Lower down, 20 reps.

- 10 single-leg bridges. From bridge, straighten one leg.


Erin Mahony’s Cardio + Legs

- Band at ankles, quickly jump feet out and in, 30 seconds.

- 10 jumping jacks, band at ankles.

- Push-up position, band at knees. Jump feet in and out, 10 reps.

- Cross country skiers, band at ankles. 30 seconds.

- Bridges, band at knees. 1 minute.


Emily Skye FIT’s Glutes + Legs

Do each for 30 seconds with band above knees:

- Monster walk, step forward and out.

- Glute kickbacks, squat and extend one leg back.

- Side squats.

- Glute bridge. Hold at top.

- Donkey kicks on all fours.

- Single leg raises in plank.


Quick Leg Routine

From trainer Christine VanDoren, CPT:

- Glute bridges, band above knees. 4 sets of 20 reps.

- Banded kickbacks, 3 sets of 12 per leg.

- Fire hydrants, band above knees. 4 sets of 15 per side.

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Leg Day From Trainer Jasmine Hyder

- Mountain climbers: In plank with band looped around feet. 2 sets of 50 reps.

- High knee marches: Step up with band around balls of feet. 2 sets of 50 reps.

- Curtsy lunges, band above knees. 3 sets, 12 per side.


Jennifer Jacobs’ Circuit

Keep band around thighs:

- 15 runner’s lunges.

- 15 kneeling hip thrusts. Hinge at hips, press glutes to heels. Lift back up, extend hips forward, squeeze glutes.

- 15 donkey kicks. On all fours, flex one foot, drive heel toward glute.

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