Disclaimer:
Consult a healthcare professional before starting any exercise program. This workout routine is for informational purposes only and not medical advice. Exercise carries risks, so listen to your body and stop if you experience discomfort. Use proper form to minimize injury risk. By participating, you release all liability from the workout’s creator.
Get ready for an intense lower body workout that will leave your legs shaking and your glutes on fire! This banded legs and glutes workout is designed to target your thighs, hamstrings, and glutes using resistance bands. I am including the link to the resistance bands I have been using for years. There is also a product review and details under the Products I Use page.
Whether you’re a beginner or a seasoned gym-goer, incorporating resistance bands into your routine can add a new level of challenge and intensity to your workouts. Get ready to feel the burn and see results with this effective and efficient workout routine you can do at home or the gym!
Equipment Needed:
- Resistance bands (light, medium, and heavy resistance)
- Exercise mat (optional)
Warm-Up:
Start with a 5-10 minute dynamic warm-up to prepare your muscles for the workout. This can include movements such as leg swings, arm circles, hip circles, and bodyweight squats.
Workout:
Get ready to push your limits with these challenging exercises. Perform each exercise for the prescribed number of reps or time, then move on to the next exercise with minimal rest in between. Complete 2-3 rounds of the circuit for a full workout.
- Banded Squats:
- Place a resistance band just above your knees.
- Stand with feet shoulder-width apart and toes slightly turned out.
- Keeping your chest up and core engaged, lower into a squat position.
- Push through your heels to return to the starting position.
- Perform 12-15 reps.
2. Banded Side Steps:
- Keep the resistance band above your knees.
- Begin with feet together and a slight bend in your knees.
- Step out to the side with one foot, keeping tension on the band.
- Follow with the other foot, maintaining constant tension on the band.
- Continue stepping sideways for 12-15 reps in each direction.
3. Banded Glute Bridges:
- Lie on your back with knees bent and feet hip-width apart.
- Place the resistance band just above your knees.
- Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top of the movement, then lower back down with control.
- Perform 15-20 reps.
4. Banded Clamshells:
- Lie on your side with your hips and knees bent, and a resistance band just above your knees.
- Keeping your feet together, open your top knee as far as possible while keeping your hips stable.
- Pause briefly at the top, then return to the starting position.
- Perform 12-15 reps on each side.
5. Rainbow Leg Exercise:
- Start on all fours with a resistance band just above your knees.
- Extend one leg out to the side, keeping it straight and in line with your hip.
- Without dropping the leg, lift it up and over in a rainbow arc motion, aiming to touch the ground on the opposite side.
- Return to the starting position with control, then repeat on the other side.
- Perform 10-12 reps on each side.
6. Banded Leg Press:
- Sit on a chair or bench with your feet flat on the ground.
- Place a resistance band just above your knees.
- Press your knees out against the resistance band, engaging your outer thighs and glutes.
- Hold for 5-10 seconds, then release.
- Repeat for 12-15 reps 2 – 3 rounds total
Cool Down:
Finish with a 5-10 minute cooldown consisting of static stretches for the legs and glutes, focusing on areas of tightness or tension.
This is a free sample workout I created. I will be offering consultations to work with me virtually very soon!
I know your glutes are on fire and your legs are sore and I’m NOT sorry for that. Haha! In all seriousness, I’m proud of you and you should be to! Incorporate this banded legs and glutes workout into your routine 2 times per week for best results. Get ready to push yourself to the limit and feel the burn as you sculpt your lower body with this challenging resistance band workout! – Alaina
