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Resistance Band Workout for Beginners

Last Updated: 8th Jan 2021
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You may have noticed an influx of creative workouts to try at home. From lifting sofas to using pets as dumbbells (we’ve seen it all), you can’t help but admire the imagination behind DIY fitness. However, it doesn’t have to be so complicated or dangerous – you can still achieve a great workout with minimal equipment.

Whether you are a beginner or gym fanatic, let us introduce to your new favourite at-home workout buddy, the resistance band. Lightweight and a great alternative to machines, resistance band exercises are naturally more geared towards compound movements, especially for the lower body.

They’re great for stretching as well as very targeted workouts, and they take up no space at all in your home, so they’re perfect if you’re stuck at home and looking for an effective workout. So resistance bands at the ready, here’s our beginner lower body workout that’ll set your legs on fire.

Lower Body Resistance Band Workout

40 seconds work and 20 seconds rest
5 rounds altogether

1. Lateral-Band steps

Position your feet shoulder-width apart. Sit the resistance band above your knees and bend your knees slightly and move into a half-squat position to activate the gluteus medius. Move two steps away then step to the other side. Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet

2. Standing abductions

Sit the resistance band above knees, place your weight into the standing leg and lift the other outwards. Stand tall and hold onto something if you need help with getting your balance.

3. Side Abductors

Position the band above the knees and place yourself into tabletop position, keeping your shoulders in line with your hands. Similar to the standing exercise before, keep your core tight and body stabilised as you take one leg outwards as far as possible.

4. Hip bridges

Keeping the band above the knees, start by lying flat on your back, your knees bent and your arms in low V by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your butt. Extend the hips upwards, keeping your head facing forward and core tight. Squeeze at the top and slowly come down.

5. Hip bridges with split

Repeat the exercise before but as you come up with your hips, split your legs outwards then together again as you come back down. This adds more activation to your inner thighs and glutes.

6. Banded Squats

Feet shoulder-with apart, take the band above your knees and squat with your legs pushing outwards. The more you push your legs outwards the harder the resistance is, meaning the tougher the reps are.

7. Reverse lunge with rear leg raise

Sit the band above the knee, lunge with one foot over the other, before you bring the foot back to centre lift the back foot into the air. Practice first without the resistance band to improve the fluidity of the motion. Remember to keep your core tight throughout, this will help with your balance.

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