Resistance Band Leg Workout

Resistance Band Booty and Thigh Workout

If you’re looking for adding some variety to your workouts, you should try resistance bands! It’s a perfect option if you want your usual exercises to be more challenging and also, as in my case now, when you suffer from wrist pain and try not to use your hands too much. Adding resistance bands into your workouts has many other benefits too which I’m going to list at the end of this post.

*This article contains affiliate links which means that I get a commission for purchases or clicks made through links in this post. This is at no additional cost to you, however by clicking you can greatly help my blog. Thank you.

Resistance Band Booty and Thigh Workout

Today I would like to show you my latest 40-minute leg workout which you can modify depending on your personal level. This workout can also be done anywhere, so NO EXCUSES, as they say! You can do it in the gym, at home, outside, on your holidays, absolutely anywhere, wherever you feel comfortable doing your workout.

You don’t have resistance bands at home?

No worries. At the end of this article I provide a few sources where you can get them from as well as some advice on which ones are the best and WHY using resistance bands is so beneficial for your workout.

5-min Warm-up

Focus a lot on warming up your leg muscles, but don’t forget about other parts of your body too.

Then do all exercises one after another without any break. Do 20 reps of each exercise (or 20 per each leg/side).

Once you finish the whole set, take a short break, drink some water and repeat the whole sequence once again. If you feel you have enough, you can finish your workout after 2 sets. For advanced level, I recommend doing 3 sets (with short breaks in between).

First 4 exercises:

  • SQUATS – 20 reps
  • STANDING HIP ABDUCTIONS – 20 reps each leg
  • STANDING KICK BACKS – 20 reps each leg
  • STANDING KNEE UPS – 20 reps each leg

Resistance Band Booty Workout 1

(no break! keep going!)…

Next 3 exercises:

  • FIRE HYDRANTS – 20 reps each leg (do it on all fours! I used a little stool because I can’t do exercises on hands right now – wrist injury)
  • ALL FOURS KICKBACKS – 20 reps each leg

Resistance Band Leg Workout 2

And the last one…

  • SIDE KNEE UP AND FRONT KICK – 20 reps each leg

I’m showing the last exercise in the photos below (step by step). Do 1, 2, 3, 4 and then back to 1, and so on….

Resistance Band Leg Workout 3

Now you can take a short break and repeat the whole sequence again. And one more time.

Remember to finish your workout with stretching!

*DISCLAIMER: I’m not a personal trainer or a physical therapist. I take no responsibility for pulled muscles, sprained legs, or ligament tears. Exercise at your own risk. Always consult your doctor or a fitness professional before doing exercises from my blog.

Related article: Leg Workout With Free Weights

7 Benefits of adding resistance bands to your workouts:

  1. Easy to use anywhere (gym, home, holidays…)
  2. Light and small (you save on storage space, you can carry them in a backpack or in your pocket)
  3. Add variety to your workouts (use them with your regular workouts to add more difficulty)
  4. Adaptable to different fitness levels (there’s different resistance levels of those bands so you can get the whole set and once your strength advances, change the resistance band for the one which has harder resistance. You can even use a few bands together during one exercise!)
  5. Can be used for full body workouts.
  6. Excellent option when you can’t lift weights OR on the other hand you can also combine it with weights! 
  7. Extremely cost-effective! (you can get one band for as little as €2 or buy the whole set for about €50 or more)

There’s loads to choose from online. Have a look at a few below to get an idea about prices:

Which resistance bands are the best?

I’ve found a great article showing reviews of various resistance bands. According to that review the best resistance bands are from: Bodylastics and Black Mountain so if you’re thinking about getting some for yourself, you might want to check them out.

The article not only lists the best ones, but also explains the difference between various types and gives a lot of advice when it comes to choosing the best resistance bands for your workouts.

You can read the whole article it HERE!

Bodylastics Resistance Bands

How about you?

Have you ever done any exercises with resistance bands? If not, would you like to try? Please leave a comment below and if you like my workout suggestion, pin it for later or share it, please.

Love, xxx


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52 Comment

  1. Reply
    December 6, 2017 at 5:27 pm

    This is very good tip, I tend to be lazy sometimes taking advantage of work, and miss my exercise

    1. Reply
      December 6, 2017 at 8:27 pm

      We’re all humans and we all have days like this so I perfectly understand. We need strong motivation to keep going. Hope you find yours soon. xxx

  2. Reply
    Ruthie Ridley
    December 6, 2017 at 7:02 pm

    I love resistance bands! Great workout!!

    1. Reply
      December 6, 2017 at 8:31 pm

      Thanks 🙂 Yes they make such a difference to the usual workout, don’t they?

  3. Reply
    December 6, 2017 at 7:54 pm

    Thanks for taking the time to explain these. I can sometimes get lost on exactly what I am supposed to be doing so the details are great!

    1. Reply
      December 6, 2017 at 8:36 pm

      Thank you. I’m really glad I could help. I also like to have everything clear, especially when I do a new workout so I try to explain everything in as much detail as I can.

  4. Reply
    Michelle - Hold the Moo
    December 7, 2017 at 7:21 am

    So great! My physio also recommended resistance bands for me.

    1. Reply
      December 8, 2017 at 11:30 pm

      That’s true! They are great for that purpose too. I should have mentioned that in my post actually. Have you tried them yet?

  5. Reply
    December 7, 2017 at 10:11 am

    Ever since I started going to gym I was kind of scared of using resistance bands – I usually feel like I just won’t make it with them 😂 But thanks for your post, I’ll make sure to try these out!

    Ieva //

    1. Reply
      December 8, 2017 at 11:28 pm

      They’re really easy to use but you probably know that saying that everything seems difficult until you try it 😉 Give it a go and let me know how it went.

  6. Reply
    December 7, 2017 at 12:29 pm

    This is great! I’ve tried using resistance bands before but was never that good at using them. The ones I had really didn’t have that much resistance. But, I will definitely use this tips.

    1. Reply
      December 8, 2017 at 11:34 pm

      I know what you’re saying. I have a set of four different ones at home and the one I use in this workout is the strongest. But I’d love to get something even stronger than this. I also find that for certain exercises it’s better to have a wider band (this one sometimes slips out from my knee…). Yes, I need a new set 😀

  7. Reply
    December 7, 2017 at 12:35 pm

    Ugh this is so motivating!!! I definitely need to stop being so lazy and start exercising haha, so this came at a great time!

    1. Reply
      December 8, 2017 at 11:37 pm

      I’m glad I could be your inner voice of motivation! That might be one of the New Year’s resolutions, don’t you think? 😉

  8. Reply
    December 7, 2017 at 1:46 pm

    This looks like a great workout! I have been super lazy after having my twins and this seems like something i can get into!

    1. Reply
      December 8, 2017 at 11:40 pm

      Definitely. It’s a very “quiet” workout and you can easily do it when the babies are asleep.

  9. Reply
    December 7, 2017 at 5:56 pm

    I need to get back to working out. It has been a while.

    1. Reply
      December 8, 2017 at 11:41 pm

      Good thinking. Good luck, Dear!

  10. Reply
    Angela Amores
    December 8, 2017 at 6:01 am

    This looks like a really good workout. I use to workout with resistance bands, and it really helped a lot. I will have to check out the article all about which resistance bands I should get.

    1. Reply
      December 8, 2017 at 11:46 pm

      Thanks for your comment, Angela. I’m glad you liked exercises with resistance bands. Hope you find the article helpful.

  11. Reply
    suzanne warye
    December 8, 2017 at 8:10 pm

    OK, I totally need this in my life. Looks like such a great workout!

    1. Reply
      December 8, 2017 at 11:48 pm

      Yes, definitely try it. You might get to love it!

  12. Reply
    December 9, 2017 at 12:22 am

    I had no idea how to do this kind of a work out until now! Thanks for sharing.

    1. Reply
      December 9, 2017 at 9:28 pm

      I’m really happy I could help 🙂 Hope you try it some day.

  13. Reply
    December 14, 2017 at 6:47 pm

    Are there different “resistance” in resistance bands? This looks like a great work out, and so portable. I’m pinning it for future reference. Thanks!

    1. Reply
      December 14, 2017 at 9:57 pm

      Yes, they are available in different resistance levels so you can choose them according to your strength. I recommend getting a set because you will be able to easily change them while you advance in your training.

  14. Reply
    January 30, 2018 at 2:21 am

    I’ve just embarked on a major weight loss journey. I believe using resistance bands and your routine will benefit me greatly. I’m not sure I can get to 20 reps in each set yet, but I’ll do my best. Thanks for the motivation! I can’t wait to get started.

    1. Reply
      January 31, 2018 at 7:57 pm

      I’m really happy to hear that, Kim, and thank you for your lovely comment. If you can’t do 20, it’s OK to do less. It’s more important to focus on quality of your exercises than on the quantity. I’m sure with time you’ll be able to do more. I’m really glad I could help a little and I keep my fingers crossed for you.
      You go girl! <3

  15. Reply
    Stacy Gash
    February 27, 2018 at 4:01 pm

    hi! love this workout! I bought bands recently, and they broke! the ones in your pictures look “thicker” than the thin ones I had. what brand do you use?
    my son had a super THICK band but its very very long (used for stretching).

    1. Reply
      March 12, 2018 at 11:01 pm

      Hi Stacy, mine are not that good either because I got them quite a long time ago simply to see if those resistance band exercises are worth a try. Since then I’ve been using them quite a lot and they’re worn off so it’s time for me to buy a new (better) set too. Check out the ones from Bodylastics (affiliate link) which I see recommended in many places. These are the ones I’d consider buying for myself.

  16. Reply
    March 1, 2018 at 2:37 am

    Hi! I can’t wait to try this! How many times a week do you recommend we do this?

    1. Reply
      March 12, 2018 at 11:06 pm

      It’s hard to say how many times tbh because it depends what your fitness goals are. I do 3-4 workouts per week and I divide them into different muscle parts so I’d do legs only once a week.

  17. Reply
    March 5, 2018 at 8:37 pm

    Great idea! I need to incorporate this into my workout 🙂

    1. Reply
      March 12, 2018 at 11:09 pm

      Thanks Lacy. Hope you like it as much as I do!

  18. Reply
    Girl's Workout
    May 28, 2018 at 3:20 am

    I like your article, Cheers.

  19. Reply
    June 8, 2018 at 3:17 am

    I just tried this workout for the first time today. It is going into my regular rotation and I need to check out others from your blog now! I found you on pinterest. Thanks!

    1. Reply
      June 11, 2018 at 11:40 pm

      Hi Christina! Thank you for your comment. I’m so glad you like my workout suggestion. Hope you can find some more inspiration on my blog.
      All the best! xxx

  20. Reply
    July 9, 2018 at 9:52 am

    Did this workout this moring and loved it my booty was on fire after this! Thanks

    1. Reply
      July 10, 2018 at 9:54 am

      Thank you so much for your feedback, Carly. I’m glad you liked it!

  21. Reply
    Big Booty
    September 13, 2018 at 8:41 am

    Woa great workout for the great purpose

  22. Reply
    October 12, 2018 at 8:26 pm

    Just finished my first day and I love it so far!

    1. Reply
      October 15, 2018 at 8:56 am

      I’m really happy to hear it! Thank you and keep pushing!

  23. Reply
    Resistance Workout Exercise Bands
    October 30, 2018 at 6:53 am

    Thanks for sharing the great post! Yes I agree, Resistance bands are a very versatile piece of exercise equipment. They can be used to work nearly every muscle in your body. Because resistance bands do not rely on gravity for resistance, you can use them to perform a larger variety of exercises than free weights.

    1. Reply
      October 31, 2018 at 7:42 pm

      You are so right! They are small but can add a LOT to our workout. Thank you for sharing your thoughts.

  24. Reply
    October 30, 2018 at 8:01 am

    Appreciating the commitment you put into your site and in depth information you offer.
    It’s great to come across a blog every once in a while
    that isn’t the same unwanted rehashed material. Excellent read!
    I’ve saved your site and I’m adding your RSS feeds to my Google account.

    1. Reply
      October 31, 2018 at 7:40 pm

      Thank you! I’m really happy to hear that you like it. I do my best.

  25. Reply
    November 2, 2018 at 12:45 am

    First of all I want to say great blog! I had a quick question that
    I’d like to ask if you don’t mind. I was curious to know how you center yourself and clear your mind before writing.
    I’ve had a hard time clearing my thoughts in getting my
    ideas out. I truly do enjoy writing however it just seems like
    the first 10 to 15 minutes are wasted simply just trying to figure out how to begin. Any suggestions or hints?


    1. Reply
      November 10, 2018 at 5:50 pm

      Hi Elinor. Thank you for your comment. I know exactly what you mean because I’m the same. What I usually do is I focus on the whole topic and then divide it into smaller parts and write it down in points. Beginning is always the most difficult but I usually just start writing with whatever thoughts come to my mind (and then usually change it a few times when it starts clarifying in my mind). Perhaps try it that way and see if it works for you. Hope it helps.

  26. Reply
    November 9, 2018 at 11:37 pm

    Hi, how many times would you recommend doing this workout?

    1. Reply
      November 10, 2018 at 5:55 pm

      Thank you for your question, Sharon. This workout is focused mainly on lower body parts so I wouldn’t do it every day. I’d say 2 times a week should be enough, and then add some other exercises to make sure that you work on other muscle parts too.

  27. Reply
    February 5, 2019 at 2:10 pm

    An amazing article. It’s nice to read a quality post. I know very important things over here. Thanks for sharing this information with us.

    1. Reply
      February 14, 2019 at 11:49 am

      Thank you.

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