Resistance band training isn’t complete without a mean lower body workout. I won’t even try to sugarcoat it: lower body training is brutal. I think that’s a big reason that fitness newbies – and even those with years of experience – don’t give it enough love.
I’m here to tell you that you need to give it love. Your lower body is your platform. If you don’t have a strong platform, the rest of your body will suffer. It might not be right now, but it will happen eventually. It doesn’t have to be like that, though.
You can stay ahead of the curve with this lower body resistance band workout.
This lower body resistance band workout might not be challenging enough for the more advanced crowd, but it’s just right for beginners. It’s set up as a circuit, which means that you do all the exercises back to back with no rest between them. Rest for one to two minutes when you’re done with the final exercise, then run through the circuit again.
Aim for two to four rounds, depending on your fitness level. As for the time recommendation, that’s not set in stone. It’s a good starting point for beginners, but feel free to adjust it as needed. If you don’t have a timer available, switch over to reps and stay in the 10 to 15 range.
Exercises and Descriptions
Exercise #1: Band Squat, 30 seconds
Squats are a staple of resistance band training. They work most of your lower body, but especially your quads and glutes. Plus, you use them frequently in daily life, so it’s not a bad idea to get better at them.
Get into position by stepping on one end of the band with both feet. Set your feet shoulder-width apart, then grab the other end of the band with both hands. Pull your hands up so they’re right next to your shoulders and let your palms face forward.
Now, push your butt back and bend your knees to squat towards the floor. Keep going as far as you can, then drive against the floor and straighten your legs to stand back up. Make sure to keep your hands next to your shoulders the entire time, and don’t let the band pull your body forward.
Exercise #2: Band Skier, 30 seconds
Twist the band at the center to form a figure eight, then pull both ends together to create a smaller band. Place both of your feet inside the band and set your feet shoulder-width apart. Stagger your stance by taking one step back with your right foot. Now, your opposite arm into the air and let your other arm hang at your side.
You’re finally in the starting position. Hop into the air with both feet and switch their position. You’ll land with your right foot forward and left foot backward. But that’s not all – your arms move with your feet. So, hop and switch your foot position, you’ll do the same with your arms. If it feels too easy, just speed up the motion by moving your hands and feet faster.
Exercise #3: Band Deadlift, 30 seconds
I’ll be the first to admit that doing deadlifts with bands can be a little awkward, but it’s still worth doing. They’re included in this lower body workout because they hit your hamstrings, glutes and more, but they’re really a full body movement.
Place one end of the band on the ground and step on it with both feet. Grab the other end with both hands at a shoulder-width distance, then move your feet out until they’re farther than shoulder-width apart.
Now, hinge your hips back to lower your hands towards the floor. When you get into a good position, adjust the band tension by moving your hands closer to your feet. You’ll probably have to play around with it for a few reps to get it right. Now for the movement: keeping your lower back as straight as possible, pull the band up and move into a standing position. Get nice and tall, then lower the band back down.
Exercise #4: Band Shuffle, 30 seconds
Shuffles are a low-intensity exercise often used as part of a dynamic warm-up, but they work well in circuit-based workouts like this one. The band adds just enough resistance to make it tough on your lower body, and the constant motion cranks up your heart rate.
Start by twisting the band to create a smaller version just like you did with the skier. When that’s done, place both feet inside the band and set your feet shoulder-width apart. Settle into an athletic stance with knees slightly bent and arms in a comfortable position.
From here, all you’re going to do is shuffle to one side. Do this by taking a small step with your right foot, then immediately taking a small step with your left foot. Move in this direction half the time, then move in the other direction for the second half. You’ll settle into a rhythm once you get the hang of it.
Exercise #5: Band Monster Walk, 45-60 seconds
Have you ever seen a Godzilla movie? The monster walk isn’t too different from Godzilla’s hulking movement. It might even sound easy because it’s just a walk, but don’t underestimate it. It’s a total glute-burner.
To perform the monster walk, start by stepping on one end of the band with both feet. Give the band a twist at the center to form the letter X, then grab the top end of the band with both hands. Pull your hands up to chest height and find a comfortable band tension.
Now you’re ready to get started. Take a big step forward and to the right with your right foot. This time, take a big step forward and to the left with your left foot. As you step, make sure to keep your torso stiff and your hands near your chest. You can continue moving forward in a straight line or mix it up with sideways and backwards movement.