10 Best Resistance Band Exercises to Tone Your Legs and Boost Your Glutes in 2022.
If you want to build muscle and improve your power and endurance, the fit band is one of the best strength training equipment you can use.
Unlike dumbbells and kettlebells, resistance bands put less stress on joints and can target both small and large muscle groups at once.
Ranging from light to heavy, there are different levels of resistance you can work with. The elastic fit is ideal because you can take them anywhere with you and there are different degrees to make the exercise more difficult or less.
Fitness resistance bands are especially useful for lower body exercises, including legs and glutes, because they force you to move with better form and produce power from the right muscles.
If you suffer from knee pain, fit bands are particularly useful for strengthening the muscles around the joint so they can support a heavier load.
Additionally, resistance bands are a great option for everyone from beginners to more advanced exercisers.
Beginners can benefit from extra support for their form, and more advanced athletes can quickly and effectively increase the difficulty of their movement by adding more resistance, says Nathalie Perret, certified personal trainer, fitness coach.
External feedback from the resistance can help you adjust your position or think about activating certain muscles to get the most out of the exercise.
For example, if you tend to let your knees cave in when you squat, placing a resistance band above your knees will remind you to extend them.
Fit bands are very lightweight and portable, making them suitable for use anytime, anywhere, unlike dumbbells.
For lower body movements, Nathalie Perret likes to use a resistance band with a grippy loop so it doesn't ride up.
She likes them for their quality and the fact that they come in packs of multiple bands, allowing you to choose the level of resistance you want to use.
Best elastic fit for women:
Choose light, medium or heavy resistance with the looped fabric band.
This option stays in place and is a great option for those who don't like rubber materials when performing lower body movements.
Nathalie Perret suggests investing in a set of bands with handles to perform different exercises, especially stretching or upper body rehabilitation exercises.
You'll have several options to choose from and feel like you have a complete set of weights at your fingertips.
Read also: “IRON LEGS EXERCISE” TRAINING
Not sure how to use elastic fit?
This elastic leg workout fits below.
Reps: 15 to 20 reps for two to three sets.
1- Fire hydrant
The gluteus maximus - the largest muscle in your butt - gets the most love when it comes to butt exercises, but do more exercises that involve abduction.
Moving your legs away from the midline - can help you target smaller muscles. This fire hydrant exercise activates the gluteus medius and minimus by moving against the resistance of the band.
How to make fire hydrants:
- Place a resistance band just above your knee and come into a tabletop position with your hips directly over your knees and your shoulders over your wrists.
- Engaging your glutes and outer thighs, raise your left knee out to the side without moving your hips. Be sure to tighten your core so your upper body remains stable.
- Bring your left knee back to the starting position. Continue for 10 repetitions before switching sides.
2- Table kickbacks for the glutes
This variation of kickbacks works the glutes while tightening the core. The challenge here is to keep the upper body and hips straight and stable.
A good visualization is to imagine pushing the wall behind you with your heel. You can really feel your glutes working.
Although this exercise primarily works your lower body, it's important to press your hands into the floor to keep your shoulders in place.
How to do tabletop glute kickbacks:
- Place a resistance band around the arch of your foot and come into a tabletop position with your hips directly over your knees and your shoulders over your wrists.
- Squeezing your glutes and core, kick your left foot directly behind you, forming a straight line from your heel to the top of your head.
- Continue for 10 reps before switching sides.
3- Gluteal bridge pulsations
Glute bridges are a great way to strengthen the pelvic floor and open the hips.
When you place a resistance band just above your knees, as shown here, you also engage the muscles in your outer thighs to push your knees out.
Just be careful not to lift your hips too high to avoid arching your lower back.
How to do glute bridge pulses:
- Place a resistance band across your thighs, just above your knees. Lie on a yoga mat with your knees bent, feet flat on the floor, and arms at your sides.
- Contracting your glutes and pelvic muscles, push your hips toward the ceiling and move up and down, never letting your butt touch the floor.
- Continue for 15 to 20 repetitions.
For a more challenging variation, do a single-leg glute bridge by lifting one leg off the floor.
4- Glute bridge with alternating leg raises
This glute bridge exercise challenges your lower abs and stability.
Raise one leg at a time with a resistance band around your thighs to offset your balance and work your glutes so they don't touch the floor.
How to do a glute bridge with alternating leg lifts:
- Place a resistance band around your thighs, just above your knees. Lie on a yoga mat with your knees bent and your feet flat on the floor.
- Squeezing your glutes and pelvic floor muscles, push your hips toward the ceiling. Keeping your hips lifted and pushing your knees out against the resistance of the band, kick your left foot out in front of you and lower it back to the floor.
- Press your right foot firmly into the ground to help your body stay stable. Then kick your right foot back down onto the ground, pressing your left foot firmly into the ground.
- Continue alternating sides for 15 to 20 reps.
5- Clamshell
By working the inner and outer thigh muscles, the clamshell exercise forces you to move with control and focus on correct form.
Widen your thighs so that the band stretches as high as possible before lowering your knee.
How to make clamshells:
- Place a resistance band around your thighs, just above your knees. Lie on your right side on a yoga mat and bend your knees.
- Rest your head on your right hand or right forearm, and place your left hand on your left hip.
- Working against the band, squeeze your glutes and thighs to spread your left thigh as wide as possible. Pause at the top, then slowly return your left thigh to the starting position.
- Continue for 10 reps before alternating sides.
6- Squats with resistance band
Now that you've mastered the bodyweight squat, you can increase the intensity of this exercise by incorporating a resistance band.
Remember to push your knees out to prevent them from sinking in. Remember to engage your core to keep your chest lifted.
How to do squats:
- Place a resistance band around your thighs, just above your knees. Stand with your feet hip-distance apart and extend your arms out in front of you.
- Engaging your glutes and core, sit down into a squat position, pushing your butt back and down. Work against the resistance of the band to push your knees out.
- Keeping your weight in your heels, press them firmly into the floor to stand back up. This is one repetition.
7- Leg raise with resistance band
As we mentioned earlier, hip abduction is a great way to target the small muscles in your glutes.
With these leg lifts using a resistance band, you also actively squeeze your thighs at the sides.
Want to make sure you're using the right muscles? Place your hands on your hips to feel the muscles working.
How to do leg raises with a fit resistance band:
- Place a resistance band around your ankles and stand with your feet hip-distance apart.
- Squeezing your glutes and thighs and balancing your weight on your right leg, lift your left leg out to the side, squeezing the band as much as possible without moving your hips.
- Maintaining control, return your left foot to the starting position without letting your foot touch the floor.
- Continue for 10 reps before switching sides.
8- Glute kickbacks with elastic fit
If you're tired of doing squats, these standing glute kickbacks are a great way to boost your butt.
Before you even send your foot behind you, make sure to squeeze your glutes and press the opposite foot firmly into the ground to help you maintain balance.
How to do the glute kickback:
- Place a rubber band around your ankles and stand with your feet hip-distance apart.
- Squeezing your glutes and tucking your pelvis, swing your left leg behind you until the band is taut.
- Pause at the top before returning your left foot to the starting position.
- Continue for 10 reps before switching sides.
9- Lateral walk on elastic fit
Although it may sound simple, your inner and outer thighs will feel the burn with this resistance exercise.
In this case, you need to spread and bring your feet in wide enough so that the band remains taut throughout the exercise.
How to do a side walk on elastic fit:
- Place a resistance band around your ankles and stand with your feet hip-distance apart and your knees slightly bent.
- Engaging your outer thighs and leaning slightly at the hips, step your left foot to the side, so that your feet are now shoulder-width apart.
- Then, step your right foot to the left, placing your feet hip-distance apart and keeping the band taut.
- Alternate steps outward and inward for about 10 reps on each side.
10- Diagonal walk with the elastic fit
Improve your hip mobility by mixing up the directions in your walks. As with the exercise above, the key is to keep the band tight the entire time.
How to do a diagonal walk with the band:
- Place a resistance band around your ankles and stand with your feet hip-distance apart and your knees slightly bent.
- With a slight hinge at the hips, take a large step to the right with your right foot while keeping the band tight around your ankles, then take a large step to the left with your left foot.
- Continue for a few repetitions before reversing your steps to return to the starting point.
Also discover: HOW TO HAVE MUSCLE LEGS AT HOME?
Does elastic fit help tone legs?
Although running keeps your legs in excellent shape, it can be hard on your knees and joints. Hence the use of elastic fit to avoid impacts
The workouts may seem easy, but resistance bands will burn your legs and butt!
Resistance bands are extremely effective for toning your legs and sculpting your butt.
4 ways to use elastic fit to sculpt your legs and butt from every angle.
1. Squats with jumps
Jump squats are great because they immediately get your heart rate up by including a jump instead of just a traditional squat. Just do a few of these and you'll be sweating in no time!
How to do it?
- Place the resistance band on your lower thigh, above your knees.
- Start with your feet wider than hip-width apart, toes facing forward.
- Bend your knees 90 degrees until you are in a squat position.
- Jump from a squat position to a standing position.
- Jump from a standing position to a squat position. Make sure to land softly in your squat.
Find your rhythm. As you can see below, my "stand up" is more of a quick touch.
Muscles activated :
- Hamstrings
- Quadriceps
- Buttocks
- Erector spinae
Perform jump squats for 3 sets of 10.
2. Leg extensions
Leg extensions are great for the back of your legs and core. The slight angle in your upper body asks your core to wake up and start stabilizing!
I've done a lot of leg extensions in fitness classes and I've discovered a trick that increases their effectiveness. As the name suggests, the trick is to resist the bands as you lower your leg toward the floor.
Working against resistance forces your muscles to work even harder!
How to do it?
- Place the resistance band around your right ankle and across the arch of your left foot. You can also place the band around both ankles.
- Try both methods to see which technique is most effective in reducing band movement. We want the band to stay in place.
- Step your left foot back until the resistance band is taut (about 1.5 feet).
- Bend your right knee slightly and notice how your upper body leans forward.
- Work your core! Imagine a corset wrapping around your stomach and back.
- Keeping your left leg straight, push your foot back and lift it off the floor. Hold this position for 1 second.
- SLOWLY lower your left foot back to the floor for 3 seconds, resisting the band throughout the movement.
Muscles activated :
- Hamstrings
- Biceps femoris
- Gluteus maximus
- Gluteus medius
- External obliques
- Erector spinae
Do 2 sets of 15 on each side.
3. Squat Side Steps
This exercise looks super easy, but it's intense! A squat alone works your legs and glutes; add in some steps and resistance bands, and you've got yourself a killer workout.
Lateral squats are slow, controlled movements that work the outer thighs and tone problem areas.
How to do it?
- Place the resistance band around both ankles.
- Place your feet slightly wider than hip-width apart.
- Bend your knees to do a half squat. The depth is half that of a regular squat, but no deeper than 90 degrees. If you have knee pain, decrease the depth of the squat.
- Work your core - sync that corset!
- Step your right foot forward and to the right (about 3 o'clock).
- Bring your left foot to meet the right. Keep the distance between the feet so that the resistance band is never slack.
- Step your left foot to the left (about 9 o'clock).
- Bring your right foot back to meet the left (as above).
- Stay LOW in your squat the entire time! That's where the magic happens.
- Continue moving forward AND backward, adjusting the direction depending on the size of the space you are in.
Muscles activated :
- Gluteus maximus-medius-minimus (hello butt!)
- Quadriceps
- Hamstrings
- Biceps femoris
- Erector spinae
- External obliques
Perform 3 sets for one minute per set.
Feel free to also read: THE LEG EXERCISE YOU CAN DO AT HOME
4. Clam
The movement of this exercise is small and powerful.
Not only does this exercise target the outer thigh, but it also works the muscles in the lower glutes, giving your butt a nice round look, who doesn't want that?
You can try without the resistance bands if it seems too difficult. People with tight hips will find this exercise difficult.
You can try without resistance bands and get used to it, as this exercise will strengthen your hips with or without resistance bands.
How to do it:
- Place the resistance band under your knees.
- Lie on your right side. Lean on your right elbow. Place your left hand on the floor in front of you.
- Bend your knees. Your legs are angled so as to create a straight line from your ankles to your hips and shoulders.
- Bring the heels to touch
- The tips of your toes are apart. Imagine your feet in a V shape.
- The knees are open.
- By engaging the left leg, spread the knees further apart. The top knee rises toward the ceiling.
- Keep your heels in contact at all times.
- Lower your left knee slightly, keeping the resistance bands tight.
Repeat the exercise on each side!
Muscles activated :
- Gluteus maximus
- Gluteus medius
- Small buttocks
- Hamstrings
Perform 3 sets of 10 per side
See also: CHERISH YOUR LOWER BODY FOR BODY FITNESS
In summary on the elastic fit the bands adapted for the legs
If you’re looking for a way to tone your legs and improve your fitness, look no further than elastic fit. Our bands are designed to conform to the shape of your legs and provide resistance while you work out. Plus, our band system is portable, so you can take it with you anywhere. Don’t miss out on this opportunity to get in shape – order your elastic fit today!
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