Resistance Band Leg Workout

Resistance Bands are one of my favorite ways to workout because I hate going to the gym, I believe the world has too much to offer to workout in the same location for hours a week, and  my life is busy and I need workouts that are easy to fit in my schedule. 

Resistance Band Placement 

There is less resistance the closer you place the resistance bands to your hips. There is more resistance the further you place the resistance bands from your hips. Start off placing the bands closer to your hips and as you get stronger you can place the resistance bands further away from your hips. The most resistance will be placing the bands at your ankles; however, for Clamshells and Bridges do not place the bands below your knees. 

Caution: It is best to start with the bands near your hips and gradually work your way to lowering your bands, especially for those who have knee pain. 

The hardest resistance is placing the bands at your ankles. 

The hardest resistance is placing the bands at your ankles. 

6 Easy Resistance Band Exercises 

1. Clamshells

Do 10 Clamshells in a row with your left leg on top and than do 10 Clamshells with your right leg on top. 

Caution: Make sure hips are aligned in an upward direction and that you are not tilting forward or backwards as you are doing the clamshells. Do not place bands lower than knees. 

Step 1: Starting position.

Step 1: Starting position.

Step 2: Lift top leg up and than slowly return the top leg back to the starting position.

Step 2: Lift top leg up and than slowly return the top leg back to the starting position.

2. Bridges

Do 10 Bridges in a row.

Step 1: Starting Position. Legs will be in a hook lying position with arms flat on the ground. 

Step 1: Starting Position. Legs will be in a hook lying position with arms flat on the ground. 

Step 2: Push your hips up in a slow and smooth motion, focusing on using your gluteus maximus muscles and not your low back. 

Step 2: Push your hips up in a slow and smooth motion, focusing on using your gluteus maximus muscles and not your low back. 

3. Step Star Taps 

Do 3 rounds of Step Star Taps with the right leg and then repeat 3 more rounds with the left leg.

Step 1: Starting position front view. Feet spread apart outside hip width and knees aligned with ankles. 

Step 1: Starting position front view. Feet spread apart outside hip width and knees aligned with ankles. 

Step 1: Starting position lateral view. Make sure your knees are behind the front of your toes, your back is straight with your core contracted, and your bottom is back as if you were trying to sit. 

Step 1: Starting position lateral view. Make sure your knees are behind the front of your toes, your back is straight with your core contracted, and your bottom is back as if you were trying to sit. 

Step 1: Front step and then return to starting position.

Step 1: Front step and then return to starting position.

Step 2: Side step and then return to starting position. 

Step 2: Side step and then return to starting position. 

Step 3: Back step  and then return to starting position. 

Step 3: Back step  and then return to starting position. 

4. Forward Monster Walks

Do 10 steps each leg of Forward Monster Walks.

5. Backward Monster Walks 

Do 10 steps each leg of Backward Monster Walks.

6. Lateral Monster Walks

Do 10 steps to the right and than do 10 steps to the left of Lateral Monster Walks.

How many times should you do these exercises? 

After you complete 1 cycle of all 6 exercises. Repeat the cycle 2 more times for a total of 3 cycles! 

Try doing this workout twice a week for 6 weeks and you will see a difference in your leg strength! By improving hip strength, you will decrease the chances of getting a knee injury! Less pain means more time living your life for bigger and better things!  Give this workout a try! You can purchase your own resistant bands on Amazon by clicking here.


This workout was inspired by my medical mission trip to Kenya. I was blessed to have the opportunity to be apart of Team Kenya APU Doctor of Physical Therapy Class of 2015 and was able to serve the people of Kenya by providing free physical therapy for those who were in need of healthcare. One of my fondest memories was working out with my team and a group of Kenyan girls on our guest house patio! You do not need a gym or a lot of equipment to workout! You can workout any time and any place with resistance bands! This work out is dedicated to Team Kenya APU DPT Class of 2016 as they are preparing for their trip to Kenya! Go Team Kenya! 

Photography done by: Kennary Macwan