Lower Body Resistance Training


With the lower body resistance training instructions below, you will strengthen the hips, butt, thighs, hamstrings and more. Using resistance bands is a great way to strengthen the muscles and get a lean and toned body.

This type of equipment is inexpensive and can be taken with you where ever you go. Each exercise has step by step instructions along with an illustration to ensure you are doing each one correctly to get the most from your workout.

List of Lower Body Resistance Band Exercises

To view the instructions for these workouts, use the links below or simply scroll down the page. If you are looking for more strengthening exercises using resistance bands, check out the upper body resistance training page..

Advantages of Resistance Bands

While resistance bands are not the only type of equipment you can use to do your strengthening exercises, there are certain advantages to using them.


Bands are one of the most cost effective ways to do your strength training. You can find these in many department and sports stores. You can even get these as a free gift with many different fitness DVDs.

Different Resistance

You can easily adjust the resistance for different exercises when using the bands. You can either change bands with less or more resistance or hold the bands to adjust the resistance. This allows you to increase or decrease as you need to build your strength and tone your body. You can even double up on bands when needed to work the larger muscle groups.

Less Space

The bands take up a lot less room than other types of equipment. You can easily store these in a dresser drawer, tuck them under the bed or even hang them in the closet.

This makes them readily available for your lower body resistance training exercises. Try doing that with a home gym or even dumbbell weights.


Of course there are also some disadvantages. One of the disadvantages is that you may out grow this type of equipment. As you build lean muscle mass, the resistance provided by the bands may not be sufficient to challenge you during your workout. When this happens, you may need to move to dumbbell weights or weight lifting equipment.

Lower Body Resistance Training #1 - Squats

There are several different muscles that will be engaged while doing this exercise. The primary target for this are the quadriceps. The quads are the upper leg muscles known as the thighs. While this is the primary target, you will also feel other areas being strengthened. The other muscles include the gluteus maximus, hamstrings, calves and lower back.

How to do the Resistance Band Squats

As you do this exercise be sure to sit back on your heels, like sitting down in a chair, to minimize strain on your back.

  1. Place the resistance band under the arches of both feet
  2. Stand with legs about shoulder width apart.
  3. Grab both ends of the resistance band, one end in each hand.
  4. Bring both arms up with elbows bent to your shoulders with the resistance bands behind you.
  5. Keeping your hands by your shoulders, slowly bend your body as if sitting in a chair putting your weight on your heels
  6. Squat down until thighs are about parallel with the floor.
  7. Return to starting position and repeat for 8 to 16 reps.

If you feel strain in your back, try doing this with a chair. Use the chair as a guide for how far to squat back. Just set your rearend slightly on the seat of the chair.

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Lower Body Resistance Training #2 - Forward Lunge

Resistance band lunges are a great exercise to strengthen the lower body. This one move strengthens many different muscles. These include the quadriceps, hamstrings, glutes and even the abdominals. The primary muscles targeted with this move are are the hip extensors and knee extensors.

How to do the Resistance Band Lunge

The primary target with this workout are the hip extensors and knee extensors. While the abs are not the primary target, these will also be strengthened while doing this workout.

  1. While holding the bands with both hands, place it under the right foot in the arch.
  2. Bring the ends of the bands up placing your hands underneath the chin.
  3. Place your left leg behind you while slightly bending the knee. Your right leg should be bent as well. This is your starting position.
  4. Bending at the left knee, drop it to the ground while keeping your right foot planted on the ground.
  5. Return to starting position and repeat for 8 to 16 reps.
  6. Repeat for the other leg.

Tip: Make sure your front knee is not over your toes while doing this lower body resistance training exercise.

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Lower Body Resistance Training #3 - Glute Kickbacks

The glute kickbacks, as the name implies, will primarily target the glute muscles. The gluteal muscles are a group of four different muscles. The gluteus maximus, medius and minimus make up the buttocks. The tensor fasciae muscle is the fourth of the muscles and is the smallest.

How to do the Resistance Band Kickback


While this particular lower body strength exercise will target the butt, other muscles are engaged as well. The hamstrings, which are located at the back of the upper leg, are also targeted during this move.

  1. Get down on the ground with your knees and elbows bent
  2. Hold both ends of the resistance band with both hands
  3. Place your right foot through the loop of the resistance band.
  4. Slowly lift the right leg and kickback while keeping your other knee on the ground.
  5. At the top of the kickback, squeeze the buttocks.
  6. Repeat this for 8 to 16 reps.
  7. Repeat for the other leg.

Use an exercise mat so that your knees and elbows don't get sore.

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Lower Body Resistance Training #4 - Side Step

For this lower body resistance training exercise you will need the loop band. This type of band has a flat surface. As the name suggests, it makes a continuous loop. These bands are great for strengthening the lower body, including the legs, hips, and buttocks.

How to do the Side Step

If you don't have a loop band, you can tie a regular restistance band together making a loop.

  1. Place both feet inside the resistance loop band
  2. Stand with feet shoulder width apart with knees slightly bent
  3. Slowly step to the side with your right foot. Your step should be well outside shoulder width
  4. Now step with the left foot in the same direction to return to original stance
  5. Keep stepping with the right foot and then left foot for several reps
  6. Repeat starting with stepping with the left leg first

Tip: If you don't have much room, simply step with the right foot and left foot. Then step with the left foot and then right foot. This way you are not moving too far across the room.

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Lower Body Resistance Training #5 - Seated Abduction

For this lower body resistance training exercise you will need a chair. You will also be using a loop band for this move. Even though you are seated, it still gives you a great workout for the hips, thighs and glutes.

How to do the Seated Abduction

You can use an exercise bench to sit on instead of the chair if you prefer. If you don't have a loop band, just tie your resistance band together to make a loop.

  1. Step into the loop band and bring the band to just above your knees
  2. Sit up straight and tall in your chair or on the bench
  3. Place your feet about hip width apart. For more of a challenge, place your feet further apart. This is your starting position
  4. Slowly push your knees out to the side
  5. Slowly return to the starting position
  6. Repeat for several repetitions

Try to keep your back straight, sitting up tall while you do this exercise. Be sure to keep your feet on the floor.

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Lower Body Resistance Training #6 - Glute Bridge

With this lower body resistance training exercise you will be working the Glutes as the name suggests. You will also be engaging the hip abductors, hamstrings, back muscles and your core muscles.

How to do the Glute Bridge

Use an exercise mat for this strengthening exercise. You also want to use a regular resistance band for this move and not the loop band. Use a band with more resistance for a bigger challenge.

  1. Lay down on the mat with back to the floor. Bend the knees and place your feet flat on the floor
  2. Take your resistance band and place it across your hips.
  3. Hold each end of the band down to the floor with your hands. This is your starting position.
  4. Slowly raise your hips upwards towards the ceiling until a straight line is formed from your shoulders to your knees.
  5. Hold this position for 1 - 3 seconds.
  6. Slowly lower your hips and return to the starting position
  7. Repeat for several repetitions

Start out with a low resistance band when first learning this exercise. Practice the technique and movements before switching to a stronger resistance band that offers more tension and resistance.

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Many of these same lower body resistance band training exercises can also be done with dumbbell exercises.

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