Build lower-body strength and muscle with this resistance bands for legs workout – recommended by personal trainer Omar Mansour…

I’ve put together the following resistance bands for legs workout to help you build strength in your lower body and legs. You can either complete the sequence as a full leg workout, or choose some exercises to add to your regular strength session for a lower-body hit. 

How to perform this resistance bands for legs workout:

Work your way through each exercise, using the timings below as a guide:

Reps: 30-45 secs
Sets: 4
Rest: 60 secs

I recommend choosing a band that creates a good amount of resistance in each exercise, but one you can control through the movements. Try the TRX Bandit Resistance Band Kit –


$49.95 / £69.95 /

Resistance bands for legs workouts:

1. Resistance Band Front Squat
2. Resistance Band Reverse Lunge
3. Resistance Band Good Morning
4. Resistance Band Kickback
5. Resistance Band Side Step

Keep reading for full exercise instructions.

Warm up:

Before completing this legs workout, I recommend completing this resistance bands warm-up routine to prime your muscles and get your heart rate up before moving on to the more intense, strength-building moves. Diving in without warming up can lead to a less effective strength workout – or even injury – so it’s important to make time for this first.

Man performing a banded squat - resistance band leg exercisesMan performing end of a banded squat

1. Resistance band front squat  

How to do it:

  • Stand on the band with your feet shoulder-width apart.
  • Rack the band under your chin, palms facing the sky and elbows facing forward.  
  • Push your hips back and bend your knees, performing a front squat while keeping your elbows high throughout and your weight over your heels.

Man performing a banded reverse lunge - resistance band leg exercisesMan performing end of a banded reverse lunge
2. Resistance band reverse lunge 

How to do it:

  • While standing, loop the resistance band around your right foot and around your neck.
  • Keeping your upper body tall, step backward with your left foot and lower your body until both knees are bent at least 90 degrees.
  • Push yourself back to starting position.
  • Repeat with your other leg.

Man performing a banded Romanian deadlift- resistance band leg exercisesMan performing end of a banded Romanian deadlift -
3. Resistance band good morning

How to do it:

  • Loop a resistance band around your neck, allowing the band to rest on the top of your shoulders. Loop the other end of the band under your feet to create tension. Start with a very slight bend in your knees.
  • Roll your shoulders back, drawing your shoulder blades toward your spine to engage your upper back. Your shoulders should remain pulled back like this throughout the exercise.
  • Push your hips back as your torso naturally begins to lean forward toward the floor, keeping your legs relatively straight.
  • Once your torso is horizontal, squeeze your glutes forward and return to the standing position.  

Man performing a banded kickback - resistance band leg exercisesMan performing end of a banded kickback -
4. Resistance band kickback

How to do it:

  • Start on your hands and knees. Have one end of the band evenly distributed under both hands. Loop the other end of the band around the sole of your foot.
  • Keep your hips square and core engaged as you extend your leg back.  
  • Return to the start.
  • Repeat with the other foot.

Man performing banded side steps - resistance band leg exercisesMan performing banded side steps -
5. Resistance band side step

How to do it:

  • Place your feet slightly apart from each other, looping one end of the resistance band underneath your feet and holding onto the other end. Form an X-shape by crossing the band in the middle.
  • Pull the band upwards to increase the tension.
  • Take small side steps one way, then the other.

I recommend following your resistance bands legs workout with some stretching exercises for best results.

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