Leg Workout Resistance Bands

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Your leg workout with resistance bands:

No time to wait, let's dive into the main subject. Here are 17 legs exercises with resistance bands:

1) Standing One Legged Calf Raise:

Targeted Area: Calves

The standing one legged calf raise exercise with tube bands is a great alternative to the two legged standing calf raise. Sometimes it is beneficial to work the muscles, one arm or leg at a time. You may be shocked at how well this exercise works each calf muscle individually.

Leg Exercise - Standing One Legged Calf Raise - Haryzona

DIRECTIVES:

➡️  10 Reps / Leg

➡️  No Rest

SET UP

  • Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.
  • Bands: No adjustment required
  • Body Positioning: Now that you are facing the door, bend over and grasp both sides of the band(s) with one hand so that when you stand straight, the band begins to stretch. Place your free hand in front of you against the door and your inactive foot behind your active calf. Keep your head straight, back straight and chest up.

MOVEMENT

Raise your heel off the ground, and stand as high as possible on your toes.

THINGS TO REMEMBER

  1. Try to put most of the pressure on your foot, on your big toe.
  2. Keep the arm holding the resistance band(s) straight, pointing towards the door anchor.

 

2) Assisted Mary Catherines:

Targeted Area: Thighs & Butt

Assisted Mary Catherine's with resistance bands are not only fun, they are super effective. This exercise basically consists of an alternating lunge (you split to one side, push up, leave the ground, then outdoors, change sides and repeat) with assistance. It works your thighs and buttocks while being super soft on your knees.

Leg Workout - Assisted Mary Catherines - Haryzona

DIRECTIVES:

➡️  12 Reps / Leg

➡️  No Rest

SET UP

  • Anchor: Attach the band(s) to the door with the anchor at the top of the door.
  • Band(s): Attach each end of the band(s) to a handle.
  • Body Positioning: Grasp a handle in each hand and stand near the door with your back facing the door. Place your legs in the slit position with one leg in front of you. The heel of your back leg should almost touch the door. Extend your arms and point them down with the palm of each hand attached to your hips.

    MOVEMENT

    Lower your body straight down until your back knee almost touches the ground. Then raise your body to the starting position by jumping slightly off the ground and change the position of your legs in the air. Lower your body again in a straight line. Repeat the whole process.

    THINGS TO REMEMBER

    1. Don't bend your arms, keep them straight with your hands close to your hips.
    2. Keep your chest up, head straight and back straight .
    3. Keep your front knee passing over your toes.

       

      3)  Donkey Kicks:

      Targeted Area: Butt (Gluteus Maximus)

      Donkey kicks are a classic exercise to build and firm up your butt. Donkey kicks with tube bands are incredible! Because the bands offer more resistance as you stretch them, you will get more resistance at the optimal point of your reps. Better buttocks in front!

      Legs Exercise - Donkey Kicks - Haryzona

      DIRECTIVES:

      ➡️  8 Reps / Leg (as many bands as you can for this exercise)

      ➡️  No Rest

      SET UP

      • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
      • Band(s): Attach both ends of the band(s) to an anchor strap.
      • Body Positioning: Attach the ankle strap around one foot (with the ring on top), and kneel 4 to 5 feet away from the door, while facing the door. Now position your body so that your active leg is directly in front of the door anchor, with the strap on the outside of your leg.

      MOVEMENT

      Push your active leg backwards and slightly upwards until it is completely straight and parallel to the ground.

      THINGS TO REMEMBER

      1. Try to push your leg away from your heel.
      2. Squeeze your buttocks at the end of the movement.

       

      4) Front Lunge:

      Targeted Area: Thigh & Butt

      Work your quadriceps (thighs) and buttocks (buttocks) to the extreme by making the front lunge anchored with resistance bands. This slight variation from the standard slot requires you to push harder from the heel to move away from the door anchor point and back to the starting position. The slots are guaranteed!

      Leg Workout - Front Lunge - Haryzona

      DIRECTIVES:

      ➡️  10 Reps / Leg

      ➡️  No Rest

      SET UP

      • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
      • Band(s): Attach each end of the band(s) to a handle.
      • Body Positioning: Grasp a handle in each hand and stand, facing the door, 3 to 4 feet from the door. Now position your arms so that your hands are at chin level and your elbows are back. Start by having a straight back, head straight, chest up and feet hip-width apart.

      MOVEMENT

      Step and lunge forward with one foot while you lower your back knee down (almost touching the floor). Push your heel back and return to your starting position. Switch legs and repeat.

      THINGS TO REMEMBER

      1. When you move forward, keep your knee above your toes, don't let it extend beyond your toes.
      2. Keep your back straight and your chest raised throughout the entire movement. Better front slot exercise with exercise bands and door anchor.

       

      5) Lunge:

      Targeted Area: Thighs & Butt

      The lunge with tube bands is the queen of all leg exercises with bands. This exercise is NOT easy. It requires strength, balance and concentration. It would be difficult to find a more effective exercise to build and strengthen your quadriceps (thighs) and buttocks (buttocks).

      Leg Exercise - Lunge - Haryzona

      DIRECTIVES:

      ➡️  15 Reps / Leg

      ➡️  30 Sec Rest

      SET UP

      • Anchor: Not required
      • Bands: Attach each end of the band(s) to a handle.
      • Body Positioning: Offset your feet with one foot in front of you. Stand on the band(s) with your front foot. Grasp a handle in each hand and raise your hands to shoulder height. With your back straight, head straight, elbows back and chest up, lower your hips straight down until your front thigh is almost parallel to the ground.

        MOVEMENT

        Straighten your front leg and raise your hips.

        THINGS TO REMEMBER

        1. Push through your heel.
        2. As you lower and raise your body keep your knee tracking over your toes.

         

        ⚠️  Small Break: If you are not equipped with resistance bands to train anywhere efficiently, here is the best complete kit with door anchor, handles and ankles straps currently available on haryzona.com :

         

        6) Lying Hamstrings Curl:

        Targeted Area: Hamstrings

        Many people think that the lying hamstrings curl with bands is a much better exercise than the same exercise with weights. That's because with the bands you are not able to balance your body to move the resistance. This movement works so well that many people experience hamstring cramps when they try it for the first time.

        Lying Hamstrings Curl - Leg Exercise - Haryzona

        DIRECTIVES:

        ➡️  20-30 Reps

        ➡️  No Rest

        SET UP

        • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
        • Bands: Attach each end of the band to an anchor strap.
        • Body Positioning: Wrap the ankle straps around your ankles and lie on the floor 3 to 4 feet from the door. Keep your buttocks down and your back flat.

          MOVEMENT

          Bend both legs together and move your heels towards your buttocks.

          THINGS TO REMEMBER

          1. Keep your calves and feet relaxed during movement. If you can't keep them relaxed, simply point your toes.
          2. Don't let your hips rise when you bend your legs. Keep your hips and buttocks down.

           

          7) Lying Hip Flexion:

          Targeted Area: Hip Flexors

          Lying hip flexion with tube bands is a fantastic exercise to strengthen the hip flexor muscles with super smooth and safe resistance. This exercise mimics the exact function of the hip flexor muscles in the supine position. Your hips will look amazing after each set. Incorporate this exercise into your routine!

          Lying Hip Flexion - Leg Workout - Haryzona

          DIRECTIVES:

          ➡️  20-30 Reps

          ➡️  No Rest

          SET UP

          • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
          • Band(s): Attach each end of the band(s) to an anchor strap.
          • Body Positioning: Attach an ankle strap around each foot (with the ring at the bottom) and lie on the floor 3 or 4 feet from the door while facing the door. Start with legs completely straight (pointing towards the door anchor), and arms at your sides, palms down.

            MOVEMENT

            Pull your feet away from the door and bend your legs bringing your knees towards your chest.

            THINGS TO REMEMBER

            1. Keep your legs together and try to pull from your heels.

             

            8) Reverse Lunge:

            Targeted Area: Thigh & Butt

            If you have trouble doing regular lunges with resistance bands, then the reverse lunge with resistance bands is the perfect exercise for you. For each representative, you will take a big step backwards by lowering your hips. This almost ensures that your knee stays behind your toes. Good form means better results and less injury.

            Reverse Lunge - Legs Exercise - Haryzona

            DIRECTIVES:

            ➡️  15 Reps / Leg

            ➡️  No Rest

            SET UP

            • Anchor: Not required
            • Bands: Attach a handle to each end of the band(s).
            • Body Positioning: Stand in the middle of the band(s) with one foot. Grasp a handle in each hand and lift the handles up to your shoulders, with the band(s) behind your shoulders. Start with your feet hip-width apart and stand with your head straight, back straight and chest up.

              MOVEMENT

              Step back (with the leg that is not standing on the band) and lower your back knee, until the thigh of your front leg is parallel with the floor. Then press off your heel and return to your starting position. Repeat.

              THINGS TO REMEMBER

              1. Keep the chest up and the back straight during the whole movement.
              2. Keep your front knee above your toes as you move backwards.

               

              9) Repel Squat:

              Targeted Area: Thigh & Butt

              Some resistance band exercises are more fun than others. Repel Squat is a real pleasure! Work your quadriceps (thighs) and buttocks (buttocks) as if you were pushing the side of a mountain. This exercise is also a great way to gently warm up your knees and hips before practicing squatting or relaxing.

              Repel Squat - Legs Workout - Haryzona

              DIRECTIVES:

              ➡️  10-20 Reps / Leg

              ➡️  No Rest

              SET UP

              • Anchor: Attach the band(s) to the door with the anchor at the top of the door.
              • Band(s): Attach a handle at each end of the band(s).
              • Body Positioning: Take a handle in each hand and stand near the door, facing the door. Stand with your back straight, chest up and feet hip-width apart. Extend your arms and point them down, keeping the palm of each hand attached to your hips.

                MOVEMENT

                Crouch down as if you were sitting on a chair. When your thighs are parallel to the floor, stand up explosively and use the resistance to help you lift yourself off the floor for a small jump. Repeat the process.

                THINGS TO REMEMBER

                1. Keep your chest up and back straight throughout the movement.
                2. Press off your heels as you stand up.

                 

                10) Side Squat:

                Targeted Area: Thigh & Butt

                If you have trouble doing a deep squat with bands, then Side Squat is the perfect exercise for you. Since you only stand on the strip with one foot, your movements are less limited. These squats are deceptive because you will use less resistance. However, the burn is unbelievable!

                Side Squat With Bands - Haryzona

                DIRECTIVES:

                ➡️  45 sec exercise

                ➡️  30 Sec Rest

                SET UP

                • Anchor: Not required
                • Bands: Attach each end of the band(s) to a handle.
                • Body Positioning: Stand in the middle of the band(s) with one foot. Grasp a handle in each hand and lift the handles up to your shoulders, with the band(s) behind your shoulders. Start with your feet hip-width apart and stand with your head straight, back straight and chest up.

                  MOVEMENT

                  Step out to the side with your inactive foot and crouch down as if you were sitting in a chair.

                  THINGS TO REMEMBER

                  1. Keep your knees over your toes as you squat down.
                  2. Keep you back straight and chest up throughout the movement.

                   

                  11) Squats:

                  Targeted Area: Thighs & Butt

                  Squats with tubes are incredible to increase the size of your quads (thighs), buttocks (buttocks), rubber trees, your whole body! If you have avoided free weight squats because of the knee and back pain they can cause, then you will love Tube Resistance for Squats. Because the bands do not produce a momentum, wear, tears and joint pain are greatly reduced.

                  Squats With Bands - Haryzona

                   

                  DIRECTIVES:

                  ➡️  10-20 Reps

                  ➡️  No Rest

                  SET UP

                  • Anchor: Not required
                  • Bands: Attach each end of the band(s) to a handle.
                  • Body Positioning: Stand on the band(s) with both feet hip width apart. Crouch down and grasp a handle in each hand. Raise the handles to shoulder height, the straps behind the arms, palms forward. Stand up straight. Keep your back straight, head straight, chest up and elbows back.

                    MOVEMENT

                    Bend your legs and squat down as if you were going to sit in a chair.

                    THINGS TO REMEMBER

                    1. Keep your chest up and back flat during the exercise.
                    2. Make sure that you knees are tracking over your toes during the movement.

                     

                    12) Standing Calf Raise:

                    Targeted Area: Calves

                    Standing calf elevation with resistance bands rivals the ballasted calf machines in the gym. You can bring your calf muscles to the point of pure exhaustion. Add this exercise to your week-to-week routine and you'll see a significant change in the strength and size of your calves.

                    Standing Calf Raise With Bands - Haryzona

                    DIRECTIVES:

                    ➡️  12 Reps

                    ➡️  No Rest

                    SET UP

                    • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
                    • Band(s): Attach each end of the band(s) to a handle.
                    • Body Positioning: Grasp a handle in each hand and stand at one or two feet from the door with your back to the door. Raise your hands to shoulder height. Keep your back straight, head upright and belly tight.

                      MOVEMENT

                      Raise your heels off the floor until you cannot get any higher on your toes.

                      THINGS TO REMEMBER

                      1. Push through your big toe as you raise your heels.

                       

                      Here are 10 tips on how to eat healthy and stay fit. Check it out!

                       

                      13) Standing Hamstrings Curl:

                      Targeted Area: Hamstrings

                      Standing Hamstrings Curl is one of the best hamstring exercises you can do anywhere! You'll be amazed at how much your hamstring muscles contract with every performance. Many people find this exercise better than curling hamstrings in a prone position because it keeps your hips from moving during rehearsals.

                      Standing Hamstrings Curl With Bands - Haryzona

                      DIRECTIVES:

                      ➡️  10 Reps / Leg

                      ➡️  No Rest

                      SET UP

                      • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
                      • Bands: Attach both ends of the band(s) to an anchor strap.
                      • Body Positioning: Attach the ankle strap around one foot (with the ring on top of your foot). Stand 3 or 4 feet from the door, facing the door. Move far enough away from the door so that the strap(s) begin to stretch. Stand with your back straight, head up and chest up. Place your hands on your hips or use a fixed object to maintain balance.

                        MOVEMENT

                        Bend your active leg (up and back) until your calf is parallel with the floor. Return your active leg to starting position. Repeat.

                        THINGS TO REMEMBER

                        1. Keep your chest up and back straight throughout the movement.
                        2. Keep your knees together, do not move your active knee forward or back as you bend your leg.

                         

                        14) Standing Hip Extension:

                        Targeted Area: Butt (Gluteus Maximus)

                        Target your glutes with laser precision by performing a standing hip extension with tube bands. This exercise mimics the exact function of the buttock muscles and adds the challenge of gentle resistance.

                        Standing Hip Extension - Leg Workout - Haryzona

                        DIRECTIVES:

                        ➡️  10 Reps / Leg

                        ➡️  15 Sec Rest

                        SET UP

                        • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
                        • Bands: Attach both ends of the band(s) to an anchor strap.
                        • Body Positioning: Attach the ankle strap around the ankle of your active leg, with the ring at the front. Stand a meter or two away from the door, facing the door with both legs even (side by side). If necessary, place a chair next to you for balance. Keep your back straight, your head straight and your stomach tight.

                          MOVEMENT

                          While keeping your active leg straight, push your leg back (10 to 12 inches), squeezing your buttocks.

                          THINGS TO REMEMBER

                          1. Push your active leg back from your heel.

                           

                          15) Standing Knee Raise:

                          Targeted Area: Hip Flexor

                          Your hip Flexors need to be strong! That's why you have to do the standing knee raise with tube bands. This is an amazing exercise to work the flexors of your hips one by one. Keep in mind that the hip flexors can take their toll, so be sure to use lower resistance and do controlled, higher repetitions.

                          Standing Knee Raise - Haryzona

                          DIRECTIVES:

                          ➡️  10 Reps / Leg

                          ➡️  No Rest

                          SET UP

                          • Anchor: Attach the band(s) to the door with the door anchor at the bottom of the door.
                          • Band(s): Attach both ends of the band(s) to an anchor strap.
                          • Body Positioning: Attach the ankle strap around your active ankle and stand a meter or two from the door with your back facing the door. Place your body with your active leg back and far enough away from the door so that the strap(s) begin to stretch. Keep your back straight, chest up, head straight, and belly tight.

                            MOVEMENT

                            Bring your active leg up and forward until your knee is at hip height.

                            THINGS TO REMEMBER

                            1. As you raise your knee try to keep your foot forward so that your lower leg remains perpendicular with the floor.

                             

                            16) Standing Leg Abduction:

                            Targeted Area: Outer Thigh

                            Standing Leg Abduction targets the problem area of the outer thigh. Strengthen your abductors by making them work against the softest, safest and most effective resistance on the planet: bands! You'll be shocked at how well this exercise burns and works.

                            Legs Exercise - Standing Leg Abduction - Haryzona

                            DIRECTIVES:

                            ➡️  12 Reps / Leg

                            ➡️  No Rest

                            SET UP

                            • Anchor: Attach the strip(s) to the door with the door anchor at the bottom of the door.
                            • Bands: Attach both ends of the band(s) to an anchor strap.
                            • Body Positioning: Wrap the ankle strap around the ankle of your active leg. Stand 3 to 4 feet away from the door, with the non-active leg closest to the door and a few inches behind the active leg. Position a chair so that you can use it for stability. Keep your back straight, head upright, chest up and belly tight.

                              MOVEMENT

                              Pull your active leg out to the side until it creates a 45 degree angle with the floor.

                              THINGS TO REMEMBER

                              1. Keep your active leg straight throughout the entire range of motion.
                              2. Imagine that you are pulling resistance from your heel.

                               

                              17) Standing Leg Adduction:

                              Targeted Area: Inner Thigh

                              The standing leg adduction using tube bands targets the stubborn problem area of the inner thigh. Strengthen your adductors by making them work against the softest, safest and most effective resistance on the planet: bands! The burn is incredible and so are the results. 

                              Legs Workout - Standing Leg Adduction - Haryzona

                              DIRECTIVES:

                              ➡️  15 Reps / Leg

                              ➡️  No Rest

                              SET UP

                              • Anchor: Attach the elastic(s) to the door using the door anchor located at the bottom of the door.
                              • Bands: Attach both ends of the elastic to an ankle strap.
                              • Body Positioning: Wrap the ankle strap around the ankle of your active leg. Stand a meter or two from the door with the active leg closest to the door. If necessary, place a chair so that you can use it for stability. Keep your back straight, head upright, chest up and belly tight. Start with your active leg at a 45 degree angle to the floor.

                                MOVEMENT

                                Pull your active leg in (away from the anchor point) until your active foot is in front of your stationary foot.

                                THINGS TO REMEMBER

                                1. Keep your active leg straight throughout the range of motion.
                                2. Visualize pulling the resistance from your heel.

                                 

                                TRAINING IS OVER

                                If you are exhausted and this leg workout with resistance bands is enough for you, you deserve a good shower. 🚿

                                Otherwise, we invite you to do this Resistance Bands Butt Workout for more legs/butt exercises!

                                Did this leg workout with resistance bands kill your legs?

                                Tell us in the comment section! 😜


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