10 Lower-Body Resistance Band Exercises To Tone Your Legs And Glutes

Talk about a booty burn. 🙌

Time: 15 to 30 minutes

Equipment: Mini resistance band

Good for: Lower body

Instructions: Choose five exercises from the list below. Performing each exercise for 30-45 seconds, completing as many reps as you can with proper form and control, with 15 seconds of rest between moves. Repeat your total circuit 3-4 times, resting between as needed.

Kelsey Sheahan, personal trainer and cofounder of Sweat Den, created this exclusive Booty Burn workout as part of the WH Total-Body Band Challenge.

Alternating Squat Step-Out

How to: Stand standing with feet slightly closer than hip-width, band above ankles. Step out to the right as you lower into a squat. Stand, returning to start, then repeat to the left. That's one rep. Continue alternating directions.

Trainer tip: Try using a heavier resistance band on lower-body days, as you are working larger, more powerful muscle groups.

Low Side Steps

How to: With band around ankles, start in a squat position, feet hip-width apart. Take two steps to the right, staying low, then take two low side steps to the left. That's one rep. Continue alternating directions.

Kickstand Single-Leg Romanian Deadlift

How to: Start standing with feet staggered, right foot forward, left foot back resting on the ball of your foot. Put one part of the band around the right foot, and the other part in left hand. Hinge forward while pushing hips back, keeping back straight, then return to starting position, keeping tension on the band the entire time. That's one rep. Do 30-45 seconds on each side.

      Curtsy Lunge With Low Side Kick

      How to: With resistance band around thighs, start standing feet hip-width apart. Step right foot back into a curtsy lunge, then stand up and kick right leg out to the side on a low diagonal. That's one rep. Do 30-45 seconds on each side.

      Trainer tip: You and the band not jibing? Do the moves without it until you feel in control of the motions, then add a light to medium band after the first week.

      Stay-Low Curtsy Lunge

      How to: Start in a lunge with left foot forward, band around thighs. Stay low with chest lifted as you step right foot right to a curtsy lunge position. Return to start. That's one rep. Do 30-45 seconds on each side.

      Reverse Lunge To Airplane

      How to: Step right leg back into a reverse lunge, hands at heart, band around thighs. Power body forward so you are balancing on front foot, torso parallel to floor, arms extended back by hips. With control, return to lunge. That's one rep. Perform move for 30-45 seconds on both sides.

      Reverse Lunge March

      How to: With band around thighs, start in a reverse lunge, hands in a prayer. Start to find a pulse in the lunge position, then step back foot in one inch, then out one inch as you pulse. Do 30-45 seconds on each side.

      Donkey Kick Toe Tap

      How to: From tabletop position, place left elbow on floor. With band looped under left knee (or around left thigh if using a fabric band) and around right thigh, straighten right leg, then lift right leg up to a high diagonal. Bend right knee to right elbow. Extend leg back to high diagonal, then tap toe to floor. That’s one rep. Do 30-45 seconds on each side.

      Trainer tip: Try a fabric band, which typically features a grippy material to help it stay put, if your plastic one keeps rolling up.

      Side-Lying Knee Circles

      How to: With band around thighs, lie on left side, knees bent. Raise top leg to hip height and trace basketball-size circles for 30-45 seconds in both directions. Perform move on both sides.

      Single-Leg Glute Bridge

      How to: With band around thighs, lie down on your back, legs bent, feet hip-width apart. Lift hips up into a bridge pose and extend left leg to ceiling. Lower and lift hips. That's one rep. Do 30-45 seconds on each side.

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