Resistance Band Leg Exercises

Are you short of ideas for resistance band leg exercises?

Don't worry, I wrote this page to show how to do leg workout with resistance bands, at home, at work, when you travel etc.

That's right, I said you can do this also at work. If you work in an office all day I am sure you can find 15 minutes to do some of the exercises that I am going to describe here.

Resistance Band Leg Exercises - Lunges Start

Lunges, one of many resistance band leg exercises

Resistance bands can be carried anywhere and stored in a drawer. When you feel like doing some leg workout just close the door and warm up those quads!

So, what resistance band leg exercises can we do?

There are a few actually, for quads, hamstrings, glutes and calves:

  • Squats
  • Lunges
  • Kickbacks
  • Hip Abductors
  • Hip Adductors
  • Calf Extension

Resistance Band Leg Exercises: Quads and Hamstrings

The following exercises are going to work out the upper legs, which means quads, hamstrings and glutes.


It is very beneficial to be able to do squats with resistance bands because squat is the king exercise in the gym, and we don't want to miss that in our resistance band workouts.

The initial position is standing while you step on the elastic and hold each handle right beside your shoulder, with the palms facing forward like in the pictures.

Your feet are shoulder width distanciated, with the tiptoes a little bit open towards the outside.

At that point you're ready to perform the exercise: squat down sticking your butt out, and keep your back rigid, squeeze your shoulder blades and always chin up.

When you squat, make sure push your butt out to prevent passing your tiptoes with your knees. Knees should always stay behind to avoid injuring your ankles.

Then push up again to the initial position. Don't ever lift your heels but push hard on them instead.

Lifting the heels is a very common mistake that costs ankle injuries to people every day.

Resistance Band Squat Start
Resistance Band Squat End

The wider your feet are, the more you work your hamstrings. The closer your feet are, the more you work your quads.

When you go back to the initial position, IF you want, you can also throw in a shoulder press exercise, as described in resistance band shoulder exercises, depending on the resistance that you're using.


With lunges we conclude the set of resistance band leg exercises for quads and hamstrings.

You do this one leg at the time, and it works the same of when you do it using dumbbells.

The initial position is with the leg you're working on stepping on the elastic, while you hold the handles beside your shoulders like you do with squat. The other foot is one step behind.

Adjust the distance so that when you kneel you form an angle of 90 degrees with both knees.

Then push up returning to the initial position, keeping your back rigid again, and chin up.

Resistance Band Lunges Start
Resistance Band Lunges End

Hip Abductors

For hip abductors we need an anchor for our resistance band because we need to fix it to a low hook. I use the railings I have in my house, but if you buy the set that I recommend you can use the door anchor.

Find a way to fix the elastic to your ankle (either ankle strap or with the handle itself).

Standing with the elastic in tension, swing your leg towards the outside without bending your knee nor your body.

Resistance Band Hip Abductors Start
Resistance Band Hip Abductors End

Hip Adductors

Same and dual of the exercise above.

The initial position is with your legs open, and then you swing your leg towards the inside.

Resistance Band Hip Adductors Start
Resistance Band Hip Adductors End


With kickbacks we conclude the group of resistance band leg workout for upper legs, as it trains glutes.

To do this, you start with your hands and knees on the ground. The elastic is anchored to a low hook and the handle is under your foot like in the pictures below.

Then, extend your leg doing a kickback, and squeeze the glute at the end of the movement.

Resistance Band Hip Kickbacks Start
Resistance Band Hip Kickbacks End

Resistance Band Exercises for Lower Legs

Resistance band leg exercises for lower leg workout don't offer many options. To train calves we just have to do calf extension.

Calf Raise

The initial position is with the band attached to a low hook (bottom of the door for example). Then you grab the handles facing the other way and bend your body forward.

Your back and the elastic should be on a line. The more you step away from the hook, the more you have to bend.

At that point extend your calves lifting the heels.

Resistance Band Calf Raise Start
Resistance Band Calf Raise End


As you can see we have quite a few options for resistance band leg exercises to train every muscles: quads, hamstrings, glutes, calves, abductors and adductors.

The best part, we don't need any machine or special equipment, just an elastic.

If you don't know which one to get, I recommend this set from Amazon:


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