Chat with us, powered by LiveChat

A 10-Min Lower Body Band Workout For An Aesthetic Lower Body


This lower body resistance band workout is designed for those high-performing or proactive women who are always short on time.

Despite how busy you are, exercise is absolutely essential for a healthy life. Your busy life needs a stress-reliever.

Science shows even a brisk workout session can help release endorphins, the happy chemical. Plus, your cognition will stay sharp, just what’s needed to excel in today’s mentally demanding world.

While the benefits of exercise are vast, this specific lower body band workout is designed for two purposes. One, to get you all of the healthy benefits of working out. Second, to give you an aesthetic and toned lower body.

All you need for this workout is just a resistance band. These easy-to-carry and all-around tools are just as effective when compared to conventional workout equipment.

The right resistance and form can bring you similar results to working out at the gym. The plus points of resistance bands are: they are a one-time investment and you can practically work out anywhere with the right amount of space.

This 5-exercise circuit should take you around 10 minutes. It may take longer if you take longer breaks between sets than recommended.

For a more in-depth lower body workout, a 20-minute workout is also on the cards if you’re looking to double up on strength and toning.

Choosing The Right Band


Not all resistance bands are the same. They come with different resistance ranging from light to heavy. Each band offers a resistance that gives the same intensity as a weight.

Having two to three resistance bands of different strength is more than enough to get you through different workouts. You should aim for a band that allows you to complete 12 to 15 reps per exercise.

A band with too little strength will obviously not challenge you enough and too much strength will exhaust you before the circuit is complete.

Also, form is always essential when it comes to working out. Too much weight is usually the greatest reason for an improper form.

Check out SQUATWOLF’s range of resistance and power bands

The pack of three resistance bands is more than enough to hit every intensity and work most muscle groups in your body. There are three varying strengths, the strength starts from 9 kg all the way to 36 kg.

If you need something a bit stronger, check out our power bands. The lightest power band has a resistance between 7 to 16 kg, the medium power band ranges from 16 to 39 kg, and the heavy power band has a whooping resistance between 25 to 75 kg.

If you’re just starting to work out, then go for a lighter band to master form. Whichever strength level you are at, a power band can be the perfect home gym alternative.

We’ve Got The Right Band For You

[ux_products ids=”686068,686147,686156,686163,686033″]

Resistance Band Lower Body Workout Exercises

Banded Squats

Squats are at the top of the most effective exercises for the lower body. With a resistance band, your muscles will be working under tension from start to finish. This is because you’ll face resistance when you lower down and rise up.

Banded squats hit your glutes, quadriceps, hip abductors and take support from your back and core.

  • Loop a band around your legs just above your knees
  • Stand hip-width apart with your hands fisted together at chest level
  • Now, squat down and bend your knees
  • Lower yourself down until your thighs are parallel with the floor
  • Your knees should make a 90-degree angle
  • Hold for a moment for an added burn before slowly coming up


Sets: 3

Time: 30 seconds on, 10 seconds off

Kneeling Side Kicks

The next exercise in this lower body band workout targets your gluteus maximus and hip flexors. This exercise is also known as a fire hydrant.

This exercise will definitely help with increasing your flexibility, toning, and strengthening your abs.  A fire hydrant has your hips extending, abducting, and rotating. So, not only is it optimal for toning your legs, it’s also perfect for building functional strength.

  • Start by kneeling down on your elbows
  • Loop the resistance band around your thighs just above the knees
  • Next, lift your leg up and away from your body
  • Your knees should maintain a 90-degree angle
  • Go as out as you can but do not overextend yourself


Sets: 3

Time: 30 seconds on, 10 seconds off

Opened Bridges

This is a modified version of the classical glute bridge. Once your hips are pushed up, you also have to open your legs.

Now, glute bridges are a versatile exercise that really activates your glutes. It also engages your core during the whole motion. The motion has you align your hips and back which helps with spine alignment and fixing posture.

  • Loop a power band around your legs just above the knees
  • Lie on your back with your knees bent
  • Next, brace your core and thrust your hips upwards
  • Your knees should form a straight line till your shoulders
  • Now, hold this position and open your legs wide
  • Slowly closely your legs and lower down to starting position


Sets: 3

Time: 30 seconds on, 10 seconds off

Reversed Lunges

There are different positions of the power band for this variation. However, we will stick with the same position. Place the power band just above your knees.

Lunges have a range of perks. They help with improving posture and range of motion, they also build strength in crucial areas like glutes, quadriceps, hamstrings, calves, and abdominals.

This resistance band variation is definitely going to add more intensity to this classical movement.

  • Place the power band just above your knees
  • Stand hip-width apart
  • Keeping your back straight, lunge backwards
  • Lower your knee until the front one makes a 90-degree angle
  • The back knee should be lowered till it’s just off the ground
  • Switch legs and repeat


Sets: 3

Time: 30 seconds on, 10 seconds off

Squat + Side Kick

The final exercise in this quick lower body band workout is the classical squat with a slight addition. We’ve already talked about the glorious benefits of squats above.

This variation will work your glutes, quadriceps, and hips. As a supporting role, your core, calves, and lower back will also be playing a part.

The movement is quite simple but very effective to burn calories and tone aesthetic legs.

  • Loop a power band just above your knees
  • Stand shoulder-width apart
  • Keep your hands at chest level
  • Lower yourself down with your back kept straight
  • Make sure you look forward while squatting
  • Hold for a moment before standing up
  • As you stand up, put pressure on one leg
  • With the other leg, kick out to the side
  • Squat again and kick with the alternative leg


Sets: 3

Time: 30 seconds on, 10 seconds off

Key Takeaway

This brief lower body band workout is ideal for women short on time. These five exercises work your glutes, quadriceps, hips, and a bunch of other supporting muscles.

If you’re aiming for that glorious bubble butt then do this workout at least twice per week. You can kick up the intensity of this circuit by increasing the sets and resistance of the bands.

Overall, a strong lower body isn’t just for aesthetics but it’s necessary to live a proactive life.

Continue Reading

Leave a Reply

Your email address will not be published.