14 Resistance Band Exercises For Toned Legs and Glutes - Flab Fix (2024)

If you want to tone your butt and thighs, this article will show you the best resistance band exercises for strong legs and tight butt.

Did you know that you can tone your entire body using resistance bands? These rubber bands are magical! If you don’t own a resistance band, buy one on Amazon. You can get mini bands for as little as $3. Note that bands have different resistance levels, ranging from easy-to-stretch to high-resistance bands.

For beginners, I would recommend tube bands (with handles) and mini bands. Now it’s time to add resistance bands to your workout.

Best resistance band exercises for legs and glutes

Monster Walks

The monster walks are great for activating the glutes. Make sure you actively engage the glute muscles to get the best results.

How to perform

Place the band above the ankles and then spread your legs apart to stretch the band. Slightly bend the knees then take steps forward. Spread the legs sideways every time you make a stride. Walk 10 steps forward then walk backward to return to starting position.

Standing kickbacks

Add standing kickbacks to your routine if you want to tone your butt fast. This exercise also activates the hamstrings and lower back.

How to perform Place the band just above the ankles. Then lift one leg off the floor and keep it straight (hold on to a chair or wall if you lack balance).

Slowly pull back the lifted leg as far as you can and squeeze the glutes as you kick back. Keep the leg straight throughout. Pause at the top for 2 seconds then slowly return the leg to starting position and repeat.

Clamshell

The clamshell should be part of your routine since it works muscles that are usually ignored. It activates the hip flexors, outer thighs, groin, and glutes.

How to perform

Lie sideways on the floor, place the band above the knees and then bend the knees at 90 degrees. Support your head with the bottom hand then slowly lift the top knee as high as possible. Keep the heels together. Slowly lower the top knee until it almost touches the bottom knee then lift it again. Lie on the other side and do the same number of reps.

Resistance band squat

It’ll be easier for you to perform this exercise if you attach both ends of the band to handles. Band squats will build and strengthen your quads, hamstrings, and glutes.

How to perform

Step on the band with both feet and assume a shoulder-width stance. Squat and grab the handles with each hand then stretch the bands up to shoulder height. Stand upright then squat until the thighs are parallel to the floor. Rise to starting position and repeat.

Lying hamstring curls

You should take advantage of this exercise since there aren’t many bodyweight exercises that primarily target the hamstrings.

How to perform

Loop the band on a pole or any other stable object and then place the handle on your ankle. Lie face down and keep both legs straight. Slowly bend the leg attached to the band and bring it as close to your butt as possible. Reverse the movement until the leg almost touches the floor then bend it again. Complete reps for one leg then alternate.

Glute kickbacks

Another great exercise for toning the butt. It will also work your hamstrings.

How to perform

Get in all fours position and loop the band on the sole of the left foot. Hold both ends of the band in each hand. Tighten your core then kick the left leg back as far as possible. Pause for one second at the top position then return the leg to starting position and repeat. Do the same number of reps for the right leg.

Lying abductor lift

Lying abductor lifts are great for toning the hip area and they can help reduce saddlebags.

How to perform

Place the band above the ankles and then lie on the right side and keep the legs stacked. Support your head with the bottom arm. Squeeze your butt then lift the top leg as high as you can (keep it straight). Pause for 2 seconds at the top then lower the leg to starting position and repeat.

Resistance band stationary lunge

If you don’t find lunges without weights challenging, use bands to force the hamstrings, quads, and glutes to work harder.

How to perform

Assume a split stance and step on the band with the front leg. Grab both ends of the band with each hand and then stretch the band up to shoulder-height. Bend the front knee to 90 degrees as you simultaneously lower the rear knee until it almost touches the floor. Slowly rise until both legs are straight and then lunge again.

Glute bridges

This exercise works the glutes, hamstrings and thelower back.

How to perform

Place the band above the knees and then lie on your back. Bend the knees at 90 degrees. Keep the feet hip-width apart. Push through the heels to lift the butt as high as possible. Squeeze the butt at the top then lower it to starting position and repeat. Alternatively, you can place the band over the pelvis then grab both ends with each arm and press them on the floor. This will increase resistance when you bridge.

Band leg extension

You can perform band leg extensions when standing or lying on the floor. This exercise isolates the quadriceps.

How to perform

Lie on your back and loop the band on both ankles. Keep the right leg flat on the floor and lift the left leg such that its hip is at 90 degrees and the knee bent at 90 degrees. Slowly extend the left leg until its knee is straight (without moving the hips). Slowly bend the knee to return to starting position and repeat. Switch legs and do the same number of reps.

Calf raises

Calf muscles can be very stubborn. But using bands will make it easier to build these muscles.

How to perform

Stand on the band with your toes and keep the legs together. Grab the handles with each arm then pull them up to shoulder height. Keep the hands on shoulder level then slowly lift your heels as high as you can. Contract the calves at the top then slowly lower the heels until they almost touch the floor and repeat the movement.

Standing leg abduction

This exercise activates the same muscles as the lying abductor lifts but it requires balance.

How to perform

Stand upright and place the bands above the ankles. Lift the left leg off the floor and keep it straight. Avoid locking the knee joint as it increases the risk of injury. Squeeze the butt then extend the left leg sideways as far as you can. Be keen not to move the torso sideways. Slowly return the leg to starting position and repeat. Grab a chair or wall if you lack balance.

Resistance band side lunges

This exercise is great for activating the glutes, hamstrings, and quads.

How to perform

Stand on top of a band with the left leg. Grab both ends of the band with each hand and bring them to shoulder height. Take a wide step to the right side then lunge down with the right leg. Keep the left leg straight. Lunge back to starting position and repeat. Complete reps for one leg before switching legs.

Straight leg lifts

Straight leg lifts mainly target the quads but they’ll also activate your abs.

How to perform

Place the band just above the ankles and lie flat on your back. Place both hands under the butt and lift both legs a few inches of the floor. Keep both legs straight then lift the right leg as possible while keeping the left leg still. Slowly lower the right leg to starting position and repeat. Complete reps for one leg before switching.

Final word

As you can see, everything is possible with resistance bands. Now, pick 2-3 exercises from this list and start doing them today. Then after a few weeks advance to more challenging exercises or use high-resistance bands.

What’s your favorite resistance band exercise for toning legs and glutes?

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