5 Under-30 Minute Resistance Band Leg Workouts That’ll Burn Out Your Lower Body

Dumbbells and kettlebells are great and all, but nothing beats the simplicity of a resistance band for your home gym. The workout tool operates like a weight, giving you resistance and strengthening your muscles just as effectively, but it takes up way less space and weighs about as much as a scrunchie. To put it to use on your all-important lower body muscles, we’re rounding up some of our favorite resistance band leg workouts.

Resistance bands are great for working out all parts of your body, but when it comes to your leg muscles, they truly get your hammies, quads, and calves to quake just a few reps in. It’s wild how challenging it is to simply spread your legs out a few inches wider while in a squat when there’s a resistance band around your ankles, or to do a curtsy lunge with a band just above your knees. The burn is real.

To help with your at-home lower body workouts, Well+Good’s many Trainers of the Month (our YouTube series that features new star fitness instructors each month) have created some short but sweaty resistance band leg exercise sessions that you can do anywhere. The best part? None of them take more than 30 minutes to work through. From a 12-minute leg workout with celebrity trainer Simone de la Rue to a Pilates-style lower body sesh, keep scrolling for your lower body workout plan. All you’ll need is a mat and your trusty resistance band.

12-minute resistance band leg workout with Simone de la Rue



This quickie (but tough) workout hits all of the major muscles of your legs, from your hamstrings to your glutes… and it takes less than 15 minutes to do.

25-minute lower-body resistance band workout



Trainer Maxine Goynes brings us a killer leg workout, featuring staple moves that have challenging twists. Think: a backward lunge into a balancing knee raise, a side-plank-clamshell combo, and more.

13-minute resistance band glute workout



If you’ve ever taken a class with Bec Donlan, you know how into resistance bands she is. This workout doesn’t disappoint and will have your glutes, quads, and hamstrings shaking after just a few reps.

30-minute resistance band Pilates workout

Though this half-hour long home resistance band workout lights up all of your muscles, you’ll feel a lot of burn in your lower body, thanks to many squat, lunge, and donkey kick variations, courtesy of Pilates pro Floss Brolsma.

20-minute full-body resistance band workout

Another full-body sesh, this resistance band strength training workout will spike your cardio as it burns out your arms, shoulders, glutes, hamstrings, quads, and core. So you’re truly getting a well-rounded sweat that you’ll feel the next day (trust me).

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