How to use a resistance band for legs? Is it better than weights?

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

How to use a resistance band for legs

Resistance band exercises are a great way to activate your glutes. Many people find that weights overpower the muscles on the back of their legs, which can lead to overuse injuries.

It is mostly due to lack of strength in those muscles.

But with resistance bands targeting those glutes, hamstrings becomes easy. Thus, these bands can help you tone and strengthen those muscles.

How To Use A Resistance Band For Legs

Another way of using resistance band for legs is after an injury or for pain management. For example, if you have lower back pain you might want to do clamshells. To increase resistance, you can use a small loop band for clamshell exercise.

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What are the benefits of using a resistance band for legs?

Resistance bands are a great way to target the glutes and hamstrings. They are also effective for targeting smaller, stabilizing muscles in the lower body. Band work is different from free weights in that it targets muscles harder under constant tension. This can result in more muscle growth and toning.

These bands will not replace your weights, especially when you are doing squats and deadlifts.

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But when you need to make your adductors strong or work on other small leg muscles or attack the glutes, then you will find resistance bands to be much helpful.

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Slovic Resistance Band

Are resistance bands and dumbbells the same?

Dumbbells and resistance band are completely different. Dumbbells are great for improving strength and muscle mass. Resistance bands are more inclined towards portability, recovery and mobility training.

However, resistance bands are one of the most versatile pieces of home gym equipment. They are lightweight and affordable, making them a great option for people who want to get a good workout without spending a lot of money.

They come in a variety of sizes and resistance levels, so you can find the perfect band for your needs and abilities. Resistance bands can be used for a wide range of exercises, including lower body exercises like glute activation and strengthening.

But for muscle building, you will always need to use weights.

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Can I slim my legs with resistance bands?

With resistance bands, you will get some help with slimming down your legs. But with only resistance band workouts and no diet, you will go nowhere.

Resistance bands can be used to target the large and small muscles in the leg. Which can help with strength, stability, and flexibility.

Resistance band leg workouts are a great way to work out at home, especially for beginners. They are a low-cost option and don’t require any heavy equipment or a lot of space.

How many times a week can you use resistance bands?

Since resistance band workouts are not that fatiguing, you can use them almost everyday. That is, if you are not mixing your weight training with resistance band. If you are doing weight training then keeping one day gap between sessions make sense.

But this will definitely vary from person to person and training routine.

A resistance band is a great piece of equipment to have at home for working out. They are relatively cheap and can be used in a variety of ways. You can use them to work out your legs, arms, and core.

How to use a resistance band for legs? Is it better than weights? 1

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Try these 9 resistance band exercises for legs

Lateral band walk

Lateral band walks are a great exercise to improve your ankle stability and lateral movement. To do them correctly, lead with your heel as you take 8-10 steps to the left and to the right. And make sure your feet stay parallel the entire time.

Jump squats with bands

Jump squats with bands are a great way to add some explosiveness to your lower body workout. To do them, start by lowering down into a squat, then jump up using your legs and explosive power. Be sure to use a band that provides enough resistance for you to feel the burn!

You can wrap the band over your shoulder and underneath your feet.

And you can always do squats without the jump as well.

Seated banded leg extensions

To do seated banded leg extensions, you will need a chair or bench, a resistance band, and two handles. Place your foot on the chair or bench and hold both handles of the resistance band. Loop the band around your ankle and keep your leg straight as you do 12 reps on each leg.

You can also loop your band into your ankles and lift one leg at a time.

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Side leg raises

Side leg raises are a simple yet effective way to work your lower body and improve your balance. They’re easy to do and only require 10 reps for 2 to 3 sets. You lie on your side, wrap a loop band around your ankles and lift one leg up.

You can do it while on your side lying on yoga mat or while standing as well.

Standing rear leg lift

This exercise is great for developing strength in the glutes and hamstrings. Start by lying down on your back with your feet flat on the ground. Squeeze your glutes, then lift your torso and legs off of the ground so that only your pelvic area is touching the ground. Hold for a few seconds before lowering yourself back to starting position. Next, raise one leg and hold for 10-12 times before switching to the other side.

This also works for back pain.

Banded Overhead Squat

Banded Overhead Squats are a great way to pattern a more vertical squat. To perform, assume a wide stance and follow the steps of the Front Banded Squat. However, instead of holding the band in front of your chest, have your hands above your head. This will help you stay more upright as you squat down.

Banded Bulgarian Split Squat

The Banded Bulgarian Split Squat is a unilateral exercise that is great for lower body strength, muscle mass, and balance. It’s not easier to do than bilateral movements, and the front foot must be in front of the back foot. Place your toes and heels firmly into the ground.

Banded Romanian Deadlift

The banded Romanian deadlift is a good exercise to target the hamstrings and glutes. It’s similar to the regular Romanian deadlift, but you use a light load with a band around your waist. You should try to use a full range of motion for best results.

I sometimes use this as a warm-up before doing a barbell Romanian deadlift.

Banded Pull Through

Banded pull through is similar to the banded Romanian deadlift and the banded hip thrust in that it uses resistance bands to add tension to the movement. This exercise is a good way to target the glutes and hamstrings.


In short, you can use the resistance band for your legs easily, anywhere, any place. Resistance band leg workout works best for recovery, pain management and developing strength in different planes.


About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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