This is starting position. Continue for 12 to 15 repetitions. Straight Leg Raises. The gluteus medius is important for stabilizing the legs, and the Mini-Band Side Shuffle is the perfect move for activating this muscle and teaching it to engage during lateral movement. Bring your hands over your head and push your hands apart to create tension in the band. This resistance band workout uses a classic workout split (push/pull/lower body or PPL) to create the ultimate 3-day muscle and strength-building split that challenges all the major muscle groups. And they’re all you need to get a super-effective thigh trimming and butt sculpting workout. Scoot away from the anchor to create tension. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. After making healthy living a priority, Misato lost over 20 lbs in less than 90 days.…. This is 1 rep. Aim for 12 to 15 repetitions and 2-3 sets for each move. You should feel it working mainly your glutes (butt) and to a lesser extent in your hamstrings and lower back. The plan is simple enough to work for beginners and still has enough progressions (especially if you use bands with more resistance) to challenge more advanced trainees. To first start off, you’re going to be stretching your right leg. Continue for 45 seconds, then switch sides. I recommend resistance bands most to train the thighs and legs. Loops a mini band around the middle of your foot and get into a split stance, with your banded foot out front. Loop a mini band above your knees and stand with your feet about shoulder-width apart, toes slightly turned out. This move works your quadriceps, glutes, and hamstrings. Push through your heels and squeeze your glutes to raise your hips until your body forms a straight line from shoulders to knees. Lower Body Lunges to side Posture! Equipment needed: mini looped resistance band (a.k.a booty band) Time: 20 minutes Instructions: Choose a mix of three lower- and upper-body exercises and two core moves from the list below. Here are 5 mini-band exercise ideas you must try. Stand up by pushing through your hips. Slowly lower your top back to the starting position. This mini-band workout below will not only strengthen your entire body, but since it’s performed in a circuit fashion—no rest between moves—it’ll get your heart pumping, which provides cardiovascular benefits too, says Fagan. To do the Half-Kneeling Single-Arm Row, set up in a half-kneeling position on the ground with one end of the mini band around your front foot and the other side in the opposite hand from the leg that is forward. These light, portable and travel-friendly Mini-Exercise Bands are the ultimate body sculpting tool. Keeping your elbows tight at your sides, move your palms away from each other, then bring them back to starting position. That doesn’t mean mini-band exercises are easy, though. While specifically targeting the inner thighs and outer glutes (also known as the adductors and abductors) using a mini resistance band. Loop a mini band around your ankles, feet hip-width apart. Lie facedown on the ground with the mini-band placed around you to your right ankle and the other to a study non-moving stationary object. Leg pulses. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Utilizing a mini-band in traditional lower-body exercises such as squats, lunges, and glutes bridges increases the effectiveness of the workout by a large margin. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. Keep your arms flat on the ground on either side of you. To perform a mini band quad stretch: To begin the quad stretch, have the resistance band ready and lay on your left side. It helps us continue to be able to make videos for you all here every single day! Bring your same foot behind you to the side, tapping your toe to the ground. Keep both hands in front of your body for support. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you comfortably can. Tips: Keep your knees behind your toes. This move works your latissimus dorsi, your biceps, and your core. It’s one set that will completely transform and reshape your thighs and butt. Banded Squats. Keep tension on the mini band at all timesDo not let feet and legs come together. Tips: Squeeze your glutes and maintain a neutral spine throughout the movement. 30-Day Squat Challenge: Get Your Best Butt in 1 Month, Naked Yoga: What to Expect From a Nude Yoga Class, What Causes Love Handles and How to Get Rid of Them, Intermittent Fasting 101: The Complete Guide to Fasting. Step your right foot to the right, then follow it with your left, feeling resistance from the band. These mini-band exercises will strengthen and tone your thighs and shape your butt completely. Loop a mini band above your knees around both thighs. Your email address will not be published. “Plus, they’re low impact, so they’re great for someone coming back from injury.”. Bra and tights by Outdoor Voices. This is 1 rep. While many people think of mini bands as a tool for warming up or activating their glutes and getting in a good lower-body workout, mini bands can also be used for upper-body moves. Because you’re maintaining that plank position, it also works your chest and shoulder muscles isometrically, says Fagan. Wrap a mini band around your wrists with your palms facing each other. Hold the resistance band with your opposite hand. Carefully bring your leg back down. Bring it back to starting position. Complete 2–3 rounds total. Your elbow should slightly pass your side. Tighten your core, and hold one leg firmly in place (the anchor leg) while you press against the band to fully extend the opposite leg. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Continue to move as quickly as you can, while focusing on keeping your core engaged and your hips level throughout. B. Complete each move for 45 seconds (for single-arm or single-leg moves, do 45 seconds per side), trying not to rest between moves. Don’t let the short duration or the fact that this is a low impact workout fool you… it was intense. Rest for 15 seconds then repeat the circuit a second time. Bring your elbows down, pushing laterally along the sides of the mini band as you do so. Bring your knees together and lower your butt back to the floor. Lie on your right side and prop up your head with your right hand. Loop a mini band around your legs, just above your knees and lie face-up on the ground with your arms at your sides, palms facing up. Switch legs and repeat. This resistance band exercise for legs is great for working your hip abductor, gluteus medius, and quadriceps. That’s 1 rep. You can use light mini bands for moves that work smaller muscles (like the shoulder external rotation) and heavier mini bands for moves that work larger muscles (like the glute bridge and squat). Resistance bands certainly aren't as intimidating as heavy weights at the gym, yet they bring on similar results. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise. Do 1 to 2 sets of 10 to 20 reps of each exercise. Demoing the moves below are Hejira Nitoto (GIFs 1, 2, and 5), a mom of six and a certified personal trainer and fitness-apparel-line owner based in Los Angeles; Angie Coleman (GIFs 3, 6, 8, 9, and 10),  a holistic wellness coach in Oakland, California, helping people find balance and a personal connection to movement; Crystal Williams (GIF 4), a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; and Salma Nakhlawi (GIF 7), the founder of StrongHer Girls. Slowly reverse the movement for one repetition. Honestly, they don't get enough credit. Complete 2 to 3 sets. Put a mini band around your ankles, and stand in a quarter squat position with your feet shoulder-width apart. Lower your arms down to starting position. You should feel it working your glutes, outer thighs, hamstrings, and quads. Return to the starting position slowly. Kelsey McClellan. Bring it back to starting position. Glute Bridge. Rest for 30 seconds then move onto the next circuit. That’s 1 rep. Retrace the pattern back. 1. One great Mini Band Back Exercise is the Half-Kneeling Single-Arm Row, which will strengthen your back and help improve your posture. 5 resistance band exercises for a workout at work 1. Wrap the resistance band around your right foot, with your right hand still holding the other end. Bring your hands back up to starting position, relaxing the tension on the band and moving your hands closer together. This 20 Minute Legs, Cardio + Core Workout is basically a lower body HIIT workout using a mini resistance band. Keeping your legs in the same position, lift your right leg to the side so your inner thigh is parallel to the ground. 3-Way Seated Abductions – This is a great move to target your glute medius and even hit different aspects of the muscle. This is starting position. That’s one rep. Continue for the prescribed number of repetitions. Push through your heels to stand back up to the starting position. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Bring one foot in front of you to the side, tapping your toe to the ground. Assume an athletic stance with a slight bend of the knees and hips 2. You can get in a full-body workout with mini bands by making sure you’re incorporating the main movement patterns, says Fagan. Ad Choices, 10 Mini-Band Exercises That Will Work Your Entire Body. 1. Squeeze right outer thigh to lift straight right leg off the floor until parallel, then lower right leg to return to starting position. (Many mini bands, like the set here, come with four or five bands of varying resistance.). This move works your shoulder muscles, including your rotator cuffs. That’s one rep. Continue for the full set. And there are tons of mini-band exercises you can do to make sure you hit every muscle in your body. Your email address will not be published. You should feel it working your glutes, and outside of your thighs. You should feel it on the back of the thighs and your glutes. What you need: A couple of pairs of mini-bands with varying resistances. You can also do 50 to 100-rep finishers of one move at the end of your workout for an epic low-impact pump. This leg band workout is perfect for anyone looking build strong, toned and lean legs at home! Exercise Equipment. Loop a mini band around your legs, just above your knees and lie face-up on the ground with your arms at your sides, palms facing up. This move works the smaller muscles in your butt, your gluteus medius and gluteus minimus. Lift it as high as you can but stop right before you feel your lower back begin to arch. PLEASE CLICK HERE and subscribe! How to do it: “Lie on your back with your knees bent at 90 degrees, with the mini band around your legs and positioned just above your knees. This mini band booty workout lit my glutes on FIRE in the best kind of way and if you’re looking for a serious booty burner, keep this workout in your back pocket! 8 Resistance Band Exercises For Legs and Glutes. Band exercises have gained props over the years for being portable, affordable, and super-efficient, but their mini version (mini-band) has received less attention. Gaddour, C.S.C.S. Slowly lift your top leg, keeping it straight and squeezing your butt. Move 1 leg sideways andbring the other leg to it. Using a mini band for a squat also helps teach proper form, since it helps you push your knees out, says Fagan. This workout is for anyone looking to tone their legs — glutes, hamstrings, and quads. Wrap a mini band around your wrists, palms facing out. Repeat 20 times and move onto the left side. Return your arm back to starting position. Make sure you don’t arch your back. 3. 1. To squat with the band, stand with a mini band looped around your legs, just below the knees, arms at your sides, and feet shoulder-width apart. Initiating movement with your hips, squat back and down until your thighs are parallel to the floor. This move works the largest muscle in your butt, your gluteus maximus, as well as your hamstrings. Do not move up and down 4. This workout is broken up into three circuits. 10 Mini Band Moves You Should Be Doing To Activate Your Glutes. Chestout, knees flexed, but like a „duck“ Move 1 leg forward andbring theother leg to it. Knees pushed apart and over toes at all times, toes pointed straight forward even as you move laterally. Pause for 1-2 seconds, then slowly return to the start. Extend your arms in front of you to sit back more comfortably. They increase time under tension for your muscles—something important for building muscle—since they must stay engaged the entire time, says Fagan. Complete a few steps to the right, and then complete a few to the left. If you don’t have much space for at-home workouts, mini bands are going to be a key piece of fitness equipment. Contract your glutes to raise your hips off the floor until your knees, hips, and shoulders are all in a straight line. Stand beside a chair (for balance) with feet shoulder-width apart; Place your mini exercise band right above your ankles; Lift your right leg to your side and squeeze your glutes as you lift; Lower your right leg, and repeat the motion eight times. This is 1 rep. Our resistance bands for legs are popular for lunges, calf raises, leg press, squats, and many more. Use the appropriate resistance for each exercise to get the best bang for your buck. Bend your elbows so your forearms are in a straight line. Wrap a mini band around your ankles, then get into a high plank position. Put your hands on your hips. Squeeze your butt at the top. The abduction works your hip abductors, the smaller muscles in your glutes called the gluteus medius and gluteus minimus. Bend your knees and push your hips back as you lower into a squat. Keep your core engaged, chest lifted, and back flat. To get an effective leg and butt workout, these resistance band exercises for legs and glutes are great for long-lasting results. (Also read: Sculpt a Perkier Butt with Fitness Trainer Chontel Duncan’s Intense Glutes Workout) Swinging leg lifts The more you stretch the band—say, when you’re at the top position of a single-arm row, where your elbow is just beyond your side—the harder the exercise will feel. Subscribe to our health and fitness newsletter! All rights reserved. Our elastic band exercises for legs can simulate and/or enhance nearly any lower body exercise you can think of.Feel free to explore new ways to use your bands and share by posting and tagging @rubberbanditz. Pause 1-2 seconds, then lower back down and repeat for 12 to 15 repetitions for 2-3 sets. Light-to-medium mini loop band depending on your fitness level. Tips: Keep your abs engaged and squeeze your glutes throughout. Do not lean as you side step 20 Resistance Band Exercises to Strengthen Your Entire Body, 12 Dumbbell Abs Exercises That Will Seriously Work Your Core, This Back and Shoulder Workout Will Help You Stand Up Tall. This move works your rear deltoids and your rotator cuffs. It helps us continue to be able to make videos for you all here every single day! © 2021 Condé Nast. Bend your knees 90 degrees and pull your toes up toward your shins so only your heels touch the floor. Balance on left knee and left hand, right leg extended with right foot resting on the ground and a mini band looped around both legs with mini band just above knees. Yep, you can work your upper body with mini bands too. Small adjustments to the exact amount of HIP FLEXION we sit in can not only impact HOW we work the muscle, but even how well we are personally able to activate it. Bring your arms to chest-height, pushing out against the band to create tension in the band. Continue to press out against the band as you bring your arms over your head. Wrap a mini band around your wrists. 10 Best Resistance Band Exercises for Legs and Glutes . The resistance from the mini-band activates the gluteal muscles, engages your hip rotators, and takes the pressure off your knees, says Men’s Health Fitness Director B.J. Lie faceup with your back flat on the floor, a mini band just above your knees, and your feet flat on the floor hip-width apart. Switch sides and repeat! With your core braced, perform a row by pulling your arm back and stretching the mini band toward your side. This move works your glutes and your core. Get down on all your fours and place a mini loop resistance band around your feet. Bring it back to starting position. Keep your chest up and your back flat throughout the movement. This move primarily targets your glutes. Tips: Keep your chest up and maintain a back flat throughout. Tightening your glutes and tucking your pelvis in, kick your left leg out behind you until the band is tight. Pause at the top and open your knees out, keeping your hips raised. Keep a slight bend in your knees and bend over slightly. Lie on one side with a mini band placed above your knees and legs bent to 45-degrees; make sure your hips and knees are stacked. SELF does not provide medical advice, diagnosis, or treatment. Bend your knees 90 degrees and pull your toes up toward your … Resistance band exercises are boost metabolism more than bodyweight leg exercises but without bulky gym equipment. “Mini bands are super convenient, you can take them anywhere, and they barely weigh anything,” ACE-certified personal trainer Sivan Fagan, owner of Strong With Sivan in Baltimore, Maryland, tells SELF. Mini bands, like other kinds of resistance bands, work your muscles differently than free weights do. Resistance band exercises for legs even let yo Keep your top leg straight and bend the leg closest to the floor at 90 degrees. Then immediately jump them wide again. Brace your core, lift your legs a little, pull your feet apart, bring your legs back down to the floor. Bring your same foot straight out to the side, tapping your toe to the ground. PLEASE CLICK HERE and subscribe! This move works your hip abductors, your gluteus minimus and gluteus medius. Using a smaller band, put your feet inside of it and pull it up onto your thighs, about mid-way (you don’t want the band to sit too close to your knees as you risk injury, and you don’t want it to sit too high as it won’t do anything). Here are 5 mini-band exercise ideas you must try. Keep tension on the mini band by pressing your knees outward against the band, so that your knees do not collapse to the inside. Just by wrapping the mini-band around your legs for your favorite leg exercises (squats, clamshell, donkey kicks) immediately makes each exercise more challenging, thanks to the added resistance. This is starting position. This move works your back muscles, like your latissimus dorsi and rhomboids. Adding a mini-band to traditional lower body exercises is not only a great way to add resistance, but it helps with your everyday performance by improving hips mobilizations and glute activation. For each circuit, you’ll do four exercises back to back for 30 seconds each. Loop a mini band around your ankles and keep a soft bend in your knees. That’s 1 rep. This is the starting position. At the end of the circuit, rest for 1–2 minutes. Keep both hands in front of your body for support. Recap: 5-minute exercises to reshape the thighs and butt. Pull your shoulders away from your ears and your core engaged. Push the heel of one leg backward against the resistance of the band until it is parallel to the floor. Save my name, email, and website in this browser for the next time I comment. It also includes core work and some accessory movements, like shoulder external rotation, to work the smaller, stabilizing muscles that can help you lift weights safely. Keep your top leg straight and bend the leg closest to the floor at 90 degrees. To make this move easier, you can wrap the band above your knees. Required fields are marked *. Sign up for the latest health & fitness tips from experts. This is 1 rep. Continue for 45 seconds, then switch sides. Take short steps laterally 3. Lie on your side and loop a mini band above your knees. Bend your knees slightly and clasp your hands in front of your chest. Make sure to keep your back straight. Lower Body Posture! Targets your glutes, hamstrings, quads, and thighs with these 8 leg exercises with bands. From this position, maintaining an engaged core, jump your feet wide apart, then jump them back together to return to your starting position. This is starting position. Coaching Points: 1. With your glutes engaged, slowly extend one leg out behind you. Lie on your side and loop a mini band above your knees. Mini band — Choose a medium or medium-heavy tension. After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Mini Band Exercise: Standing Abductor Lift. You can also stand in front of a wall to touch lightly for balance. In your high plank, your wrists should be under your shoulders, your hips in line with your spine, your legs extended straight behind you, and your core engaged. The full-body mini-band workout below does just that: It includes a squat pattern, a hip-hinge pattern, hip abduction (moving your legs away from your body), an upper-body push, and an upper-body pull. To revisit this article, visit My Profile, then View saved stories. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. Resistance band leg exercises are great if you want to tighten and tone your legs at home, a hotel, or in lieu of a machine at the gym.