July 22, 2025, 9:09 am | Read time: 4 minutes
Whether at home, in the gym, or outdoors–the resistance band is a versatile tool for effectively training muscles anytime and anywhere. Its resistance allows for workouts that specifically strengthen the thighs, calves, and glutes. Personal trainer and FITBOOK expert Alina Bock explains exercises with the resistance band that will really make your legs burn.
The resistance band is highly adaptable and can be adjusted to different training levels due to its range of strengths. Using resistance bands is easy on the joints, making them suitable for joint conditions such as osteoarthritis. Additionally, the resistance they provide can make exercises more challenging and effective. When it comes to leg training, using a resistance band has the advantage of also activating the glutes, helping to target various muscles. This so-called muscle-mind connection is essential for muscle growth and elevates the effectiveness of the workout to a new level.
Targeting Muscles with the Resistance Band
For those who struggle with building a muscle-mind connection–the ability to target and feel the muscles–using a resistance band before and during workouts can help. The muscle-mind connection is crucial for effectively targeting and consciously engaging muscles. It helps activate the right muscle groups, promoting muscle growth. Many trainees, especially beginners, find it difficult to develop this connection. A resistance band can aid in learning how to target muscles, especially when aiming for strong legs, offering an optimal alternative to traditional weight training.
Exercises with the Resistance Band to Train Legs
Squats with Abduction
The resistance band can increase the intensity of many existing exercises, including squats. For this, the band is placed slightly above the knees. The feet are positioned about shoulder-width apart, with toes pointing outward. The knees are slightly bent in the starting position, already pressing the band outward. From here, perform a squat while continuing to press the band outward. Once at the bottom, slowly extend the legs again. Using the resistance band not only targets the thighs and glutes but also specifically trains the abductors. It also creates significant tension in the glutes, enhancing the muscle-mind connection.
Also interesting: Back squats can significantly boost calorie burning
Crab Walk with Band
Another exercise that is particularly suitable before leg training to activate muscles is the crab walk. This exercise also targets the leg and glute muscles as well as the abductors.
For this, the band is positioned slightly above the knees. The feet are placed wider than shoulder-width apart to create significant tension in the band. Toes point outward, and the knees press against the resistance to prevent them from collapsing inward. From here, go into a half squat and hold it. Take a small step to the side with one foot, followed by the other foot. At no point should the feet come completely together. Ideally, perform the exercise for 45 to 60 seconds in three sets.
Single-Leg Hip Thrust with Band
Another variation that increases intensity and also promotes coordination and stability is the single-leg hip thrust with the resistance band.
For this, lie on your back and place your feet hip-width apart. Extend the right leg so both thighs are aligned. Lift the hips upward. Once at the top, move the extended leg outward. After 15 to 20 repetitions, switch legs.
Kick Backs
An exercise that primarily strengthens the glutes and the back of the legs is kick backs with the resistance band. For this, the band is secured at ankle height. The exercise can be performed standing without support or against a wall with support. In both variations, the upper body is slightly bent forward. The standing leg is slightly bent while the other leg is extended backward. Slowly lower the leg again.
Important: To maintain tension, do not set the foot down but lift it again just before it touches the ground. After 15 to 20 repetitions, switch legs. Another advantage of this exercise is that it not only trains the glute and buttock muscles of the lifted leg but also the muscles around the standing leg, especially when performed without support. Here, the muscles around the ankle must provide stability.
Knee Lift with Abduction
The final exercise in the series not only trains the leg and glute muscles but also the entire core. Start in a tabletop position with the resistance band slightly above the knees. Engage the core muscles and lift the knees slightly off the ground. While holding this position, slowly press the band outward with the legs and then return to the starting position. The legs perform an abduction while maintaining the knee lift. If you can no longer maintain core tension, stop the exercise.