10 Best Resistance Band Workout To Get Toned Butt and Legs

Resistance Band Workout: – Trying the same old butt exercises can prove to be tiring. However, you can now get a great butt and legs with resistance bands in a session of fascinating exercises.

A mini, circular resistance band is the ultimate sculpting tool to get great butts and legs with resistance bands. Resistance bands are inexpensive, can be used in almost every exercise activity and they are portable enough to be moved around.

Trying to use these bands during simple exercises ultimately makes the move to become more challenging as a result of the added resistance by the bands. This will help you maintain an overall balanced and an even body shape and tone.

This article contains workout instructions that help you to get a great butt and legs with resistance bands. Because of its portability, resistance bands can target almost all the parts of the body that needs toning.






Benefits of Using Resistance Band During Exercise

Some benefits of using resistance band during exercise are that the resistance band can be used with your existing exercises.

  • It is suitcase and pocket-friendly which means that it is a relatively cheap exercise tool.
  • You can take it with you whenever you hit the road so you won’t have the excuse of not being able to work out. It also does not even require too much space.
  • Resistance band exercises for legs and glutes are routines you can do almost anywhere such as indoors, parks, backyards, you name it.



Resistance Band Workout To Get Toned Butt and Legs

To get a great butt and legs with resistance bands, it is important that you try these travel-friendly exercises a few times per week. You may also add them to your regular workout routine.

For even better results, do these exercises in succession with little seconds of rest in between. You may do them up to three times in a row after every cardio session.


1. Hip Bridge With Band




How To:

  • Wrap the band above your knees
  • Lie on your back and place your feet on the ground a few inches away from your butt. Your feet should be about hip-width apart
  • Push through your feet and lift your hips to the sky until they align with your knees and shoulders
  • At the top, squeeze your glutes till they are firm
  • Lower your butt down, pausing a few inches above the mat
  • You just completed 1 rep, do 15 reps.


2. Inner Thigh Pulls With Band



This exercise will work mainly on your outer thighs and glutes and minimally on your hips. It will strengthen the muscles and activate them for smooth functional movement.

How To:

  • Lie down on your side and position your left elbow in a way that it is bracing up
  • Place the band to be right above your knees
  • Now open your right leg slowly into the air until you feel the band reaching its maximum tension
  • Then slowly return to the starting position and repeat
  • That is one rep, do 10 more.


3. Resistance Band Deadlift


How To:

  • Tie a resistance band in a loop under your feet
  • With the band still looped, stand on the band with feet hip-width while holding the knotted end with both hands
  • Bend knees slightly and hinge forward from hips until chest is almost parallel to the floor. keep back naturally straight and abs pressed in tight
  • You should feel a slight stretch in your hamstrings when you take the down position
  • Maintain a straight spine and engage your glutes to bring the body back to start position
  • That is one rep, do a total of 20 reps.


4. Resistance Band Extension



How To:

  • Lie faceup with both legs extended and arms bent by sides holding ends of the band
  • Bend right knee into chest and place right foot in the center of the band (try to position band along the arch of your foot so it can stay in place)
  • Press elbows into the ground and lifts hips off floor as right leg extends out at a straight 45-degree angle
  • Lower hips back to start
  • Do 20 reps each, in a row on both sides.


5. Leg Extension with Resistance Band



How To:

  • Place the resistance band around the right ankle and in the arch of the left foot or place band around both ankles ( You may try both ways to see which technique works best to achieve less band movement. Because we want the band to stay in place.)
  • Step left foot back until resistance band is tight
  • Bend your right knee slightly, and notice how your upper body leans forward
  • Engage your core
  • Keeping the left leg straight, press the foot back and up off the floor; hold for 1 second
  • Lower the left foot slowly back down the floor for a count of 3 seconds while resisting the band
  • Do 2 sets of 15 reps on each side.


6. Push up to Plank Jack With Band


How To:
  • Wrap the band around your ankles then move into a high plank position
  • Bend elbows and lower torso to the floor to do one push-up
  • Push through palms to straighten your arms and return to a high plank position
  • Now jump your legs out to the sides and back in again while keeping your hips stable and facing the ground
  • Do ten reps of movement.


7. Clam Shell With Resistance Bands



How To:

  • Place the resistance band below the knees
  • While propped up on the right elbow, lay on your right side and place left hand on the floor in front of you
  • Bend your knees, ensuring that legs are angled to create a straight line from your ankles to hips to shoulders
  • Bring the heels to touch while keeping the balls of feet apart. With this, feet should form a V shape
  • Keep knees open and engage the left leg by pulling knees wider apart
  • Your top knee should point towards the ceiling but keep the heels touching the whole time
  • Lower your left knee back down slightly while ensuring the resistance band is tight
  • Do ten reps on each side.


8. Kneeling Leg Lift



How To:

  • Start by kneeling with the band wrapped around both legs just above the knees
  • Place your left hand on the ground while extending your right leg in a supported side plank as your starting position
  • Lift the top of your right leg up so that your foot comes off the ground
  • Then, lower it back to start allowing your toes to only tap the floor
  • Do ten reps on both sides.


9. Donkey Kicks With Band



How To:

  • Tie the band in a loop around both feet to cause tension
  • Get on all fours as if you’re about to do the donkey kick exercise
  • Slowly extend your left leg to the maximum tension the band allows then return to the starting position
  • Do fifteen reps on each side.




Not all resistance bands are the same. Some come with attachments that let you use them in different ways.

Resistance bands are often color coded.


What are the Different Colors of Resistance Bands?



Yellow means extra light resistance and red stands for light resistance.

The green resistance bands represent medium resistance while blue is heavy.

The green and blue resistance bands are best suited to work the chest, back, and leg muscles.

The red ones are often used for biceps and triceps while the blue ones are used for shoulders and shins.

The color coding and how they are used are not set in stone though. Depending on your fitness level, you can use the red ones to train your chest and back.

Some really strong people can as well use the green bands to train their shoulders.

So, it really comes down to what works for you. If you need where to buy a resistance band, go to Amazon and check out their large collection of various types of resistance bands.



Resistance bands are versatile workout gears which can be used for a myriad of workouts. And the good thing is that they are cost-friendly and easy to use. Quit trying the old moves to raise your butt and get slim thighs.

Trying the resistance band moves would be perfect to get a great butt and legs.






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