Resistance Band Lower Body Workout for Intermediate
A resistance band lower body workout for intermediate that you can do anywhere with a set of resistance bands. 6 exercises, about 47 minutes, targeting abs, calves, glutes, hamstrings, quads.
| Level | Intermediate |
| Equipment | Resistance Band |
| Time | About 47 minutes |
| Muscles | Abs, Calves, Glutes, Hamstrings, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Squats - With Bands | 4 × 8–12 |
| 2. Band Good Morning (Pull Through) | 4 × 8–12 |
| 3. Hip Lift with Band | 4 × 8–12 |
| 4. Hip Flexion with Band | 4 × 8–12 |
| 5. Calf Raises - With Bands | 4 × 15 |
| 6. Crunches | 4 × 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.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- 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 (Pull Through)
Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
3. Hip Lift with Band
After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
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.
6. Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
Weekly plans that use this workout
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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.