Most people tend to think that only with big gym equipment getting toned body shape and fitness is possible. If you’re well known for gym equipment, you’ve probably seen some people using resistance bands for workouts.
Today we’ll discuss how you can improve your glutes and leg muscles. You can do it with the Best Resistance bands workout for legs and glutes. Moreover, you can reap the same benefits from resistance bands as you can get from dumbbells or free weight exercises.
Resistance bands focus on the little & major muscles and improve the core balance. Overall, with a resistance band, you can keep your body fit or tone the targeted areas. A whole bodywork is also possible with a single resistance band. They are portable and convenient to use anywhere. Moreover, they give the most effective results in regular practice.
We’ll learn some of the easiest and most effective Glutes & Legs exercises with a resistance band now. All the exercises are elaborated here and given with the perfect reps & sets. Some tips with other related information are also given for our readers. So, to understand everything properly please read the full article. Let’s dig in!
Do Resistance Bands Work For Glutes & Legs?
Absolutely, yes. A resistance band is an excellent gym tool to offer great resistance through any motion of the exercise. With the high resistance, the muscles get activated and the hip, legs, and pelvic area get toned and you can get a fitted shape.
However, not only that, with a resistance band as your motion is resisted, the core balance and stability improvement. Moreover, there are various kinds of resistance bands that work for the ultimate fitness goal. Like, extra-light, light, medium, heavy and extra-heavy.
This means you can increase or decrease the amount of resistance & pressure on your muscles. You can add some resistance band workouts with your free-weight workouts for the best results.
Why Do You Use a Resistance Band Instead of Other Gym Equipment?
It’s a very good question. Resistance bands are extremely good for lower body exercises including hips and legs. Resistance bands improve your muscle growth, balance, and core stability. Unlike dumbbells or heavy equipment, the resistance band puts zero pressure on the joints. So, less pain and injury.
Resistance bands are special for targeting all the small and bigger muscles. They force the focused body part to move with enough resistance and activate the muscles. Plus, for the small and handy feature, you can use and store resistance bands anywhere.
From unfit beginners to bulky experts, anyone can use resistance bands for improving their fitness. Furthermore, you’ll get a similar result from the resistance band just like from dumbbells.
Best Resistance Bands Workout For Legs and Glutes
In this part, you’ll see all the best resistance bands work out for legs and glutes. The sets & reps will be also given. If you follow a routine with these exercises and the proper set & rep, then you’ll for sure see the results. The exercises are given below-
1. Single-Leg Stands
This exercise will improve your glutes muscles and build core balance. This exercise mainly targets your butt area. Here is how it’s done-
Process
- Place the resistance band around your thighs and over your kneecaps.
- Grab any chair or box and sit on it, facing away from the chair.
- Keep your torso, back and shoulders straight and above your hips. Bend your knees into a 90° position.
- Now, lift one foot from the floor inch by inch and keep the other feet planted on the ground. Keep your whole body stable.
- Stand up with that lifted leg until it’s fully extended.
- Slowly return to the sitting position and always keep a proper distance between your knees.
- Continue this process on each side for 15 reps.
2. Clamshell
Clamshell is one of the magical exercises for glutes. It targets the medius gluteus and enhances the core balance. It stabilizes the pelvic area and shapes your inner & outer thigh. Here’s how to perform it-
Process
- Wrap the resistance band around your thigh and above your knees.
- Lay down on your yoga mat on one side(For example The right side). Knees bend at a 90° angle, back straight, and full body will be supported on the left forearm. Keep your right hand relaxed.
- Now, engage your core and lift your right leg upwards as far as you can. Spread your knees and thighs as far as possible as long as you don’t feel any pain.
- Slowly come back to the previous position. Keep your hip and back straight and in position.
- Continue switching each side for 12 reps.
3. Squat Jack
This one is a bombing exercise. It focuses on glutes, legs, hamstrings and quadriceps. All-in-one exercise. This is how it’s performed-
Process
- Wrap the resistance band above your knees and around your thighs. It’s an easier option. If you want harder resistance, then wrap the band around your ankles.
- Take a squat position. Knees bent at 90°, butt pushed in backward direction, back straight, and feet flat on the ground. It’s like a regular typical squat.
- Now, jump on your both feet on two sides and back to the starting position.
- Keep a stable position and jump as fast as you can.
- Repeat this form for 12 reps.
4. Side-Lying Leg Lifts
It’ll focus on your glutes and leg muscles together. Here’s how it’s done-
Process
- Place the resistance band around your ankles.
- Lay on the yoga mat at your side(For example The right side). Legs will be fully straight, back straight, and full body will be supported by the left forearm.
- Without moving the hip, lift your right leg as far as you can. Keep the left leg planted on the ground.
- Keep your hips aligned with your lifted leg. Slowly back down from the position.
- Switch on each side and repeat this for 12 reps.
5. Hip Bridge Pulses
Hip bridge pulses are perfect for lower region exercise. It targets glutes with hamstrings. It tones your thigh, and butt and improves your core stability. This is how you do it-
Process
- Wrap the resistance band around your thigh and lay on the ground facing the ceiling.
- Bend your knees, hands, and shoulders flat on the ground relaxed, and feet flat on the ground.
- Engaging your core, now push on the feet and lift your hip upwards to the ceiling. Lift your hip aligned with your back straight and keep your knees 90° angle bending.
- Push your hips as high as you can. Now, pulse your hips up and down. Don’t let your hip touch the ground.
- If you want more challenges in this exercise, lift one leg off the ground with your hip and perform the pulses. Keep other feet planted on the ground.
- Continue this process of 12 reps.
6. Monster Walks
The name is odd, but the exercise is oddly similar to how monsters walk! It focuses on your hamstrings and glutes muscles. Here’s how it’s done-
Process
- Wrap the resistance band around your ankles and stand hip-width apart.
- Bend your knees forward slightly and engage your core to take alternative respective sides.
- Maintain an equal distance into each step between your feet and band.
- Keep your back and hip in position while doing this exercise.
- Continue doing this exercise for 12 reps.
7. Lateral Band Steps
This one is extremely easy to do, but the benefits are limitless. It shapes your glutes, hamstring, and leg muscles. Here’s how you should do this-
Process
- Wrap the resistance band around your ankles.
- Now, back straight, hands in front of chest clasped, feet bent slightly like squat position and stand in the hip-width distance.
- With this position, take a step at your right side with your right foot about 10 inches. Take a couple of distances on the right side.
- Now, with left feet, reverse the position and come back into the starting position.
- Alternate the sides and perform it for 10 reps on each side.
8. Tabletop Glute Kickbacks
This one targets your glute muscles and builds your core. Here’s how you do it-
Process
- Take a position on all four and place the resistance band on the arch of your feet and another side in your hand.
- Back flat, hand-pressed on the mat flat, shoulder above the wrist.
- From this stance of all four, now squeeze your glutes and completely extend one of your legs in a straight line.
- Engage your core while doing this and keep your knee in position stable.
- Slowly bring down your leg into the previous position and reverse the movement with the other legs too.
- Continue on both sides for 10 reps.
9. Fire Hydrants
With this exercise, just as the name indicates, your booty will be on fire! You’ll get the most effect from this exercise. Here’s how it’s done-
Process
- At first get in all four and wrap a resistance band around your knees.
- Keep your back straight, hip tight, knees bent and wrists under the shoulder.
- Now, slowly lift your right foot to the right side as far as you are flexible. Do this without moving the hip and keep your hip tight.
- Push against the resistance band as much as you can for a better result. Give a pause at our peak stance and then slowly come back to the starting position.
- Reverse the legs and continue doing this for 15 reps.
10. Leg Lifts
This one targets the smaller muscles of your butt area and the thighs. Here’s the process-
Process
- Place the resistance band around your ankles and stand shoulder-width apart.
- Posture straight in the back, hands-on waist, head and chest forward.
- Now, bring your right leg to your right side as far as you can without moving the hips.
- Once you feel the tension, then slowly go back to the previous position.
- Switch on both legs and do 12 reps on both sides.
Benefits of Resistance Band Workouts
There Are multiple benefits of doing resistance workouts in a complete routine. A whole-body workout is also possible and effective with a single resistance band. Here are the benefits you can get from a resistance band workout-
- Your core and muscles will be more stabilized.
- With a resistance band, you can perform many creative and quality versatile exercises.
- It helps to focus on your control of motion.
- Resistance bands are one of the most effective alternatives to all high-budget gym equipment.
- Resistance bands are easily portable, lightweight, and easy to store anywhere.
- It controls the motions at each angle and makes your stances better.
- It builds muscle strength and agility.
- It’s fundamental for everyday functional movements which makes it a lot better.
Signs of Muscle Growth
Anyone will be excited to see or understand any changes or improvements when they do their exercises. That’s why in this segment I arranged some points by which you’ll understand that your muscles are getting active. Here we go-
- Your pants will feel tighter if you gain more muscles!
- There will be slight pain or burning feeling in the muscles and for some days it’ll feel sore.
- When you get used to the exercises, you’ll feel more energetic and active than before.
- Your posture will be corrected automatically when you grow muscles.
- The veins will be more visible.
- Your muscles will be bigger and more shaped.
- You’ll be able to lift heavier things and your stamina will be improved.
- Your core stability will improve.
FAQs
Will resistance bands tone my legs?
Resistance bands are especially for lower region workouts. Basically, it’s for post-accident therapy. Resistance bands tone your legs and shape your butt as you desire. Rather than using weight machine exercises, it helps to take less pressure on joints and strengthen your legs. It also improves the core strength.
Does resistance band slim legs?
A resistance band is used for full-body workouts and burning extra calories. So, if you maintain a healthy lifestyle, proper diet meals, and a suitable exercise routine yourself, then you’ll be able to slim your legs with a full body.
How long does it take to grow glutes and legs with a resistance band?
If you perform your exercises in the proper routine, then within 3-4 weeks you’ll see some small visible changes in your glutes muscles and 2-4 weeks in leg muscles. It is the ability and strength of the athletes. But, if you maintain your routine, within 3-4 months you’ll see drastic fire changes.
Are resistance bands better than machines?
Well, unlike machines, resistance bands don’t put a lot of pressure on the joints. So, people can do exercise with ease. Resistance bands challenge your muscles into different actions and angles, unlike machines. Plus, bands add resistance to your movements that increase the tension between muscles and activate them.
Wrap Up
Now, no need to hit the gym when you can get more effective results with a single resistance band at home! Resistance band exercises for legs and glutes help to improve and tone the muscle in these targeted areas. Now, in your routine add some of these exercises with some free weight exercises.
Have a proper meal and sleep. Don’t forget to drink a lot of water after doing exercises. Talk to a trainer for the perfect routine for yourself and then set your fitness goal. Wish you the best of luck, buddy!