16 Resistance Band Exercises for Toned Glutes and Legs

Resistance bands are one of our favourite pieces of training equipment here at Fitness Drum. They help improve strength, flexibility and functional fitness.

They are also relatively cheap, incredibly versatile and pack a punch when it comes to delivering effective workouts.

Resistance bands come in lots of sizes (strengths) so whatever your fitness level and requirements, you can find bands that are most suitable for what you need.

Different strength bands can be used for different exercises, so it’s always worth having a selection available to you.

Benefits of Resistance Band Exercises for Glutes and Legs

Resistance bands deliver a full body workout – any bodyweight exercise can be adapted to include the use of bands to increase resistance and stimulate more muscle growth.

They can also be good for anyone recovering from an injury or those just getting started with fitness.

The benefits of using resistance bands for glutes and legs exercises include:

  • Build Strength
  • Improve Flexibility
  • Aid Muscle Recovery
  • Add Resistance to Bodyweight Movements
  • Versatile
  • Mobile and Easily Transported
  • Aid Quick and Effective Workouts
  • Incorporated into HIIT and Tabata Workouts

Resistance Band Workout for Glutes and Legs

Resistance Band Exercises for Glutes and Legs

The following exercises can be done at home or in the gym. They target the glutes and legs but also help develop overall strength and conditioning.

Walking Side Squats

Walk side to side, squatting down after each leg movement.

Air Squats

Perform a regular squat, with legs shoulder width apart.

Leg Toe Taps

Lift alternating legs backwards, pulling the resistance band.

Pulsing Lunges

Performing static lunges with the resistance band attached around the upper leg.

Side Lunges

Lunge from side to side without moving your feet.

Standing Kickbacks

Stand in an upright position and kick each leg backwards while leaning forward.

Crossbody Toe Taps

Stand in an upright position and pull alternating legs across your body to tap the other foot.

Curtsy Lunge

Perform a curtsy lunge, maintaining an upright posture and bending the legs for a curtsy position.

Single Leg Bridge

Lay on the floor with one leg raised upwards. Lift your glutes off the ground and lower them back down. Repeat for each leg.

Donkey Kicks

Start on all fours and kick one leg upwards, keeping the other leg firmly on the ground.

Glute Kicks

Similar to donkey kicks, start on all fours but kick one leg backwards (as opposed to upwards), keeping the other leg firmly on the ground.

Side Leg Lifts

Lay on your side, supporting your bodyweight, and lift each leg upwards.

Straight Leg Donkey Kicks

Similar to regular donkey kicks, start on all fours and kick your leg upwards, but keep it straight (as opposed to bending it at the knee).

Downward Dog Leg Lifts

Get in the downward dog position and lift alternating legs upwards, keeping your legs as straight as possible.

V-Leg Pull

Lay on the ground and lift your legs up. Pull them apart and close them continuously. This can be performed at any angle, impacting which muscles are used.

Alternating Leg Press

Lay flat on the ground with your legs stretched out. Bring each leg in to your body and repeat.

Get Started with Glute and Leg Resistance Band Training

If you’re looking for an effective way to take your workout to the next level, simply add some resistance bands and feel the burn!

Resistance bands are great for lots of muscle groups and they are particularly effective for toning glutes and legs.

The 16 exercises listed above are a great place to start for both beginners and those who train frequently, by offering a simple way to enhance their workouts.

Give it a go and start toning those glutes and legs.