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Leg Workout with Resistance Band

glutes hips exercises band resistance jump plyometrics
Resistance Band used is Mark Bell's Grippy Hip Circle



written by runnergirl training


Check out these effective glute exercises! They can be done anywhere and only equipment needed is a resistance band! See more below!


Each exercise can be repeated for 2-3 sets of 8-12 reps. Use a tempo 3 count out,1 count hold, 3 count back in. As always, check with a doctor before starting any new exercise program. Let’s get started!




Exercise 1:
Seated Band Press Out


While sitting place the resistance band around your legs. The band can be placed around lower of upper legs. Press out with your knees against the resistance of the band. Breathe out when pressing knees out.

Band press out start
band resistance exercise glute hips press



Band press out finish
band resistance exercise glute hips press








Exercise 2:
Single Leg Squat

Stand on one leg with the other foot slightly lifted off the ground. Push hips back into a half squat, as if you were going to sit in a chair. Keep that foot elevated from the ground and stand back up using the same leg. If needed, use a wall or object to help steady yourself. Switch legs.

 band resistance exercise glute hips single leg squat










Exercise 3:
Lateral Band Walking Squat

With band around legs, get in a quarter squat stance and laterally/side to side walk. Take 3 steps in one direction then go back. Repeat for all reps.

Lateral squat start
 band resistance exercise glute hips lateral walk squat


lateral squat finish
 band resistance exercise glute hips lateral walk squat










Exercise 4:
Leg Kick Back with Band

Wrap the band around lower legs. Bend forward at the waist, lift one foot off the ground, and push heel backward against the resistance of the band. Switch legs.

Leg kick back start
 band resistance exercise glute hips kick back


Leg kick back finish
 band resistance exercise glute hips kick backs









Exercise 5:
Lunge with Step Up

Lunge backwards with one leg and step forward and lift opposite leg. Switch starting leg and repeat.


Lunge backward
 band resistance exercise glute hips lunge step up


Step up
 band resistance exercise glute hips lunge step up










Exercise 6:
Jumps with Band

With band around lower legs, jump with feet moving wide/out. Then jump forward/backward alternating the forward foot.

Jump in/out
 band resistance exercise glute hips band jumps plyometrics

 band resistance exercise glute hips band jumps plyometrics


Jump forward/backward
 band resistance exercise glute hips band jumps plyometrics

 band resistance exercise glute hips band jumps plyometrics






All items shown in pictures are personally purchased by me. I was not asked to feature any items or brands. I personally use them in my daily workouts. Socks are Sockwell compression socks, hat is Miles And Pace, shirt is Sun Frog Shirts, bracelet is Momentum Jewelry and resistance band is Mark Bell’s Grippy Hip Circle. All opinions expressed are my own from my experience.

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