Resistance Band Lower Body Workout for Beginners
A resistance band lower body workout for beginners that you can do anywhere with a set of resistance bands. 5 exercises, about 31 minutes, targeting calves, glutes, hamstrings, quads.
| Level | Beginner |
| Equipment | Resistance Band |
| Time | About 31 minutes |
| Muscles | Calves, Glutes, Hamstrings, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Squats - With Bands | 3 × 10 |
| 2. Band Good Morning | 3 × 10 |
| 3. Hip Extension with Bands | 3 × 10 |
| 4. Hip Flexion with Band | 3 × 10 |
| 5. Calf Raises - With Bands | 3 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Squats - With Bands
To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other. When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
2. Band Good Morning
Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position.
3. Hip Extension with Bands
Secure one end of the band to the lower portion of a post and attach the other to one ankle. Facing the attachment point of the band, hold on to the column to stabilize yourself.
4. Hip Flexion with Band
Secure one end of the band to the lower portion of a post and attach the other to one ankle. Face away from the attachment point of the band.
5. Calf Raises - With Bands
Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides. While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms should be facing forward with the elbows bent and to the sides. This movement will create tension on the band. This will be your starting position.
Weekly plans that use this workout
More workouts like this
Gear for this workout
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.