For Real, This 4-Move Beginner Band Workout Makes My Legs Shake

Every editorial product is independently selected by our editors. If you buy something through our links, we may earn commission.

In an online shopping frenzy a few weeks ago, I convinced myself that I needed resistance bands in order to complete my home-gym experience. I already had a set of hand weights, an exercise mat, and a drawer full of training-ready sports bras like the UA Infinity Mid Heather Sports Bra ($40), so why wouldn't a set of bands complete my at-home fitness journey?

However, when my bands arrived, I quickly realized I had no clue what I was doing. After a few weeks of letting my recent purchase gather dust, I decided to hit up ACE-certified personal trainer and founder of Keebs Fitness Kelly Borowiec to give me some pointers. She gave me four leg-targeting moves that may seem run of the mill but will totally make your muscles shake.

Pulsing Squat: Works Quadriceps, Glutes, and Hamstrings

  • Step near the middle of your resistance band with your feet shoulder-width apart, knees behind your toes, and your chest lifted.
  • Raise the handles of the bands up to the height of your shoulders.
  • Sit back into a squat position.
  • Stay low and pulse out your legs for 10 seconds.
  • Return to standing and repeat three to four times.

Leg Raise: Works Quadriceps

  • Tie the handles of your bands into a knot to create a loop (or use a loop band alternatively).
  • Lie down on the floor and place the loop just above your ankles.
  • Raise one leg up while keeping it straight, working against the resistance of the band.
  • Use your other leg to anchor down the band.
  • Perform 10-15 reps on each leg for three to four sets.

Outer Thigh Press: Works Thighs and Glutes

  • Lie on your back with your legs in the air, slightly wider than your hips.
  • Loop the band around the arch of your feet and keep the handles in your hands.
  • Press both legs out to the sides and then bring them back in. Your legs will make a 'V' shape during this movement.
  • Perform 10-15 reps for three to four sets.
  • Trainer tip: When performing this exercise, focus on engaging your abdominals and bringing your hands close to the ground for more resistance.

Stationary Lunge: Works Quadriceps, Glutes, and Hamstrings

  • Step on the middle of your band with one foot.
  • Bring the handles up to the height of your shoulders.
  • Step back with your opposite leg into a lunge position. Maintain a 90-degree angle in your front knee and make sure your knee doesn't go over your toes, while keeping your back straight.
  • Perform 10-15 standing lunges with the same leg in front, then switch sides. Repeat for three to four sets.