Is your leg day [1] boredom kicking in hard? Skip your go-to squat set, do yourself (and your hamstrings and glutes!) a favor, and break out your resistance bands [2] for your next lower body workout. According to Dilan Gomih [3], a NASM-certified personal trainer, they don't get enough credit.
"They're maybe the fitness equivalent of the Harry Potter [4] Room of Requirement because they can effectively serve many fitness needs," Gomih said. "In addition to strengthening and stabilizing muscles, they are also a really safe way to rehab after an injury and gradually progress muscles back to normal movement.
You can also use both long and short resistance bands for leg workouts, but there are situations and moves where one is a better option than the other.
Gomih relies on long bands when she wants to do a combination of moves or total-body movements — doing a squat and shoulder press or a lunge with bicep curls are two examples.
"I particularly like short bands (or mini-bands) for exercises that focus on strengthening hip abductors and calves — for example glute bridges and lateral calf step-outs," Gomih added.
Set aside 10 minutes and experience the resistance band burn for yourself by following along to Gomih's workout below. You'll need a long band with handles and a mini loop band.
First, you'll want to warm up to prep your body for the work ahead — Gomih recommended bodyweight squats for 30 seconds, inchworms [5] for 30 seconds, and mountain climbers for 30 seconds.
After completing the warmup, work through all the moves with the right leg. Rest for 15 seconds while transitioning back to the appropriate band, and then repeat all the moves with the left leg. Take breaks as needed and stop if you experience any pain.
Donkey Kicks - Long Band
Gomih said this move works your glutes and core, as your abs and back are stabilizing your body.
- Your right foot should be placed in the handle. Hold the long band down with the other leg with enough space to create tension. Gomih said you can increase or reduce the amount of tension based on your fitness level, as well.
- Keeping your back flat and wrists under shoulders, while maintaining the 90-degree angle, lift your right leg up behind you and up towards the sky. Think of trying to stamp the ceiling with your foot.
- Avoid arching your back.
- Perform for 30 seconds.
Fire Hydrant - Long Band
This move increases hip extension, abduction, and external rotation, plus works your core.
- Keeping your back flat and wrists under shoulders, while maintaining the 90-degree angle, open your right leg out to the side as high as possible without arching your back.
- Return to starting position.
- Perform for 30 seconds.
Fire Hydrant Extension - Long Band
- Starting at the highest point of your fire hydrant and keeping a flexed foot, straighten the leg.
- Return to the fire hydrant position.
- Perform for 30 seconds.
Full Leg Extension - Long Band
Gomih said the hips, glutes, and hamstrings get the attention with this move.
- Starting with the right leg straight and back behind you, and toes pointing down, tap the floor with your toes.
- Then, lift right leg as high as possible without arching your back.
- Perform for 30 seconds.
Leg Extension Pulse + Quick Taps - Long Band
- Starting at the highest point of your leg extension, pulse up for 10 seconds.
- Then, complete full range of motion for 10 seconds.
- Give yourself 10 seconds to transition to the mini resistance band.
Single-Leg Glute Bridge - Mini Loop Band
The single leg glute bridge also focuses on the hamstrings, hips, and glutes.
- Place the mini loop band over your thighs.
- Start on your back with your right knee bent, right foot on the floor, and left leg lifted in the air.
- Lift your hips to their highest point and squeeze your glutes.
- Slowly lower back to the ground.
- Tip: Ensure thighs continue to press against the band — do not allow knees to cave in.
- Perform for 30 seconds.
Single Leg Glute Bridge Pulse/Full Range - Mini Loop Band
- Starting at the highest point of your glute bridge, pulse up for 10 seconds.
- Then, complete full range of motion for 20 seconds.
Jackknife - Mini Loop Band
- Start flat on the floor with legs straight and arms overhead. You can keep band around the thighs.
- Raise legs up toward the ceiling.
- Lifting your upper back off the floor, reach arms up and crunch finger tips to toes.
- Lower back to starting position.
- Perform for 30 seconds.
- Give yourself 15 seconds to transition back to the long band to complete all the exercises with the left leg.
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