resistance band exercises for thighs and butt
June 9, 2021 10:46 am

My 8 Favorite Exercises for Thighs With Resistance Bands

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Who doesn’t love a good thigh and booty workout? I certainly do! But I also know that losing fat and building muscle in your lower body can be intimidating. For some, a dumbbell workout from home for women could be the perfect solution. And, for others, the thought of picking up heavy weights and getting to work ushers in pure overwhelm.

If that’s you, relax! I’ve got you. Whether you’re brand new to working out, don’t have a lot of equipment, want simple workouts to use on-the-go, or simply prefer not to lift weights, you can strengthen your lower body muscles from home using only a resistance band.

A good resistance band will take you a long way, challenging your muscles in ways you never thought possible. So if you’re ready to feel the burn and have some fun doing it, then read on because I’m showing you my favorite 7 resistance band exercises for thighs.

If you love these lower-body exercises, and you want to take it a step further, check out my medicine ball exercises for legs to really sculpt that booty and tone those legs!

What Kind of Resistance Band to Use

If you don’t already have a resistance band you can grab one off Amazon pretty easily. It’s important to note that they are not all made equally, so be sure to do your research before buying one. The biggest problems that I see with resistance bands are:

  • Not enough resistance
  • Tear easily
  • Roll up during use

Here are the ones that I recommend and that shouldn’t have these problems:

Recommended Resistance Bands:

  1. These are the ones I have and absolutely recommend: Hope Fitness Gear, Resistance Bands
  2. Alternative: Fit Simplify Resistance Loop Exercise Bands

8 Effective Resistance Band Exercises For Thighs

Let’s get into it! Below are my favorite 8 resistance band exercises for toning your thighs and butt. We’ll walk through each movement and how to perform it and at the end I’ll put it together in a circuit that can be done anytime you want to work on strengthening your lower half.

And, be sure to join the Facebook Group (Fit Home, Healthy Life), where like-minded fitness enthusiasts come together and help each other out!


1. Banded Crab Walk

Demonstration:

crab walk with bands for thighs exercise 1

Remember to maintain the squat position to keep the lower body engaged!

crab walk with bands for thighs exercise 2

Don't get those feet too wide apart!

Coaching Points:

  1. Place your resistance band around your thighs (just above the knee)
  2. Stand with your feet hip width apart and bend your knees into the squat position
  3. Keep your back in a 45-90 degree angle with your hips
  4. Step one foot outwards laterally so that your feet are wider than hip width
  5. Remaining in the squat position, step your alternate foot inwards to get back to a hip width stance
  6. Do several reps in one direction before switching and going in the opposite direction

2. Sit to Squat Jump With Band

Demonstration:

Sit / Squat / Jumps with bands 1

It's an explosive movement, and it will get your heart rate up (plus work your entire lower body).

Sit / Squat / Jumps with bands 2

Get up!

Coaching Points:

  1. Place your resistance band around your thighs (just above the knee)
  2. Sit down on a bench (can sub in anything here - stool, stair step, cooler, sturdy box, etc.)
  3. Keep your knees bent at 45 degree angle and your feet hip width apart
  4. Powering through your heels, stand up off the bench and perform a jump at the top
    Squat down to lower yourself back onto the bench

3. Curtsy Lunge with Leg Abduction

Demonstration:

banded curtsy leg abduction 1

Begin with a soft bend in your knees.

banded curtsy leg abduction 2

Get that knee as close to the ground as possible!

banded curtsy leg abduction 3

Remember to engage your core to remain upright as you abduct your leg.

Coaching Points:

  1. Place your resistance band around your thighs (just above the knee)
  2. Stand with your feet hip width apart
  3. Draw a semicircle with your right foot, crossing it clockwise behind your left foot
  4. Lunge down deeply until your right knee is hovering above the floor
  5. Come back up into the standing position and abduct your right leg outwards at the top of the movement

4. Banded X Jumps

Demonstration:

X Jumps with bands 1

Alternate sides.

X Jumps with bands 2

Don't be afraid to get some air!

Coaching Points:

  1. Place your resistance band around your thighs (just above the knee)
  2. Stand with your feet hip width apart
  3. Squat down and touch your opposite hand to your opposite foot
  4. Jump at the bottom on the movement, landed back in the squat position
  5. Alternate sides (reaches)

5. Banded Elevated Glute Bridge

Demonstration:

hip thrusts with bands for butt exercise 1

When starting, use the bands resistance bands to keep knees apart!

hip thrusts with bands for butt exercise 2

As you squeeze up, this exercise really engages your glutes!

Coaching Points:

  1. Place your resistance band around your thighs (just above the knee)
  2. Lay your upper back on an exercise bench (or any elevated surface - i.e. couch, ottoman, stool, cooler, etc.)
  3. Keep your feet planted on the floor in front of you with your knees bent at a 90 degree angle
  4. Place your hands behind your head
  5. Slowly bend your knees, dropping your butt towards the floor
  6. Pushing through your heels, lift your butt back up to the top of your range of motion, squeezing it at the top

6. Banded Sumo Squat

Demonstration:

banded sumo squat for inner thighs 1

Keep those feet a little wider than hip-width!

banded sumo squat for inner thighs 2

The sumo position helps work those inner thighs!

Coaching Points:

  1. Place your resistance band around your thighs (just above the knee)
  2. Stand with your feet wider than hip width apart, toes pointed out at 45 degree angles
  3. Slowly lower into the squat position
  4. Push through your heels as you rise back up 

7. Banded Seated Hip Abduction

Demonstration:

banded seated leg abductions for inner and outer thighs 1

Remember to engage your core.

banded seated leg abductions for inner and outer thighs 2

Feel the inner + outer thigh burn which = toned legs.

Coaching Points:

  1. Place your resistance band around your thighs (just above the knee)
  2. Sit down on your bench (or any stable surface)
  3. Keep your feet flat on the floor in front of you with your knees bent at 90 degree angles
  4. Pull your knees apart and then back in

8. Banded Diagonal Step

Demonstration:

banded diagonal stepbacks 1

This move will help tone your outer thigh and butt.

banded diagonal stepbacks 2

Note how I'm keeping my weight in the planted foot (left).

Coaching Points:

  1. Place your resistance band around your thighs (just above the knee)
  2. Keep your feet hip width apart
  3. Place your hands on your hips and bend your knees slightly
  4. Step one leg out diagonally behind you, pointing your toe and tapping it back before bringing it back in

15 Minute Exercise Band Workout for Thighs and Butt

Here's your 15-minute lower body workout using only an exercise band. There are three circuits, you will repeat each one three times through before moving onto the next!

Circuit 1: 3 Rounds

  • Banded Sumo Squat 15 reps
  • Banded Crab Walk 20 reps

Circuit 2: 3 Rounds

  • Banded X Jumps 12 reps
  • Curtsy Lunge With Leg Abduction 8 reps each side

Circuit 2: 3 Rounds

  • Banded Elevated Glute Bridge 15 reps
  • Banded Diagonal Step 10 reps each side
  • Banded Seated Hip Abduction 20 reps
  • Sit to Squat Jump With Band 12 reps

Join Our Facebook Group For More Home Workouts!

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About the author 

Tami Smith

A fitness enthusiast, Tami Smith is an ACE certified fitness trainer, specializing in pre and post-natal fitness. She studied business and earned her bachelor's degree in Business Economics. Tami is a mom of two and women's health advocate. Her passion is to help people live a fit, healthy life!

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