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.
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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.
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
(no break! keep going!)…
Next 3 exercises:
- LYING LEG ABDUCTION – 20 reps
- 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
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….
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:
- Easy to use anywhere (gym, home, holidays…)
- Light and small (you save on storage space, you can carry them in a backpack or in your pocket)
- Add variety to your workouts (use them with your regular workouts to add more difficulty)
- 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!)
- Can be used for full body workouts.
- Excellent option when you can’t lift weights OR on the other hand you can also combine it with weights!
- 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:
- POWERT SPORTS Fitness Band on GEARBEST
- 321 Strong (choose your resistance level – with details) on AMAZON
- Dr. Quiiwi (set of 3)
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!
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.