10 Challenging Resistance Band Workouts

Resistance band workouts are great no matter where you’re working out. Bands are so easy to bring with you anywhere you go, so working out at the gym, at home or outdoors is easier and more productive than ever. For these workouts, you will need a looped resistance band. Looped bands are easily wrapped around your legs, unlike non-looped bands. Depending on your strength, you can choose between light, medium or heavy bands. As you build strength, you will be able to go up in band weight. My favorite account to follow workouts through is MadFit. MadFit‘s channel is full of free real-time workouts that focus on either certain body parts or full-body workouts. All resistance band workouts provided below come directly from MadFit‘s YouTube channel. Feel free to switch our band weights in between workouts so you can work different body parts. 

Outer Leg Lifts

This exercise is beneficial for both your hip and outer thigh. Lay down with one side of your body on the ground, and make sure to keep your head up with your arm that is against the ground. Make sure you have your band right above your knees. Slowly lift your leg that is closest to the ceiling up, while keeping your other leg bent. Repeat this motion as many times as you can for 45 seconds. If you like to follow more of a routine, complete three sets of 10 reps, totaling in 30 reps of this exercise.

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Fire Hydrant

This exercise focuses on your outer glutes as well as your core and your hips. Get in position so your hands and knees are both on the floor. Check to adjust your band and make sure it is right above your knees. Slowly reach your leg out to the side in a motion as if you were a dog peeing on a fire hydrant. Once you get your knee up to the side, hold it there for a second or two. Repeat this motion for three sets of 10 reps, then switch to complete the motion with your other leg.

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Line Abduction

Line abduction exercises benefit your hips as well as tone your backside. With this exercise, you must lay on your back on the floor. Again, make sure your resistance band is adjusted in place right above your knees. You want to make sure your knees are close to your chest, but not too close. Open your knees so your legs are spread apart but still bent at the knee. When your legs are apart, hold that position for about a second or two before coming back together. As you’re pulling the band apart, you want to make sure you’re squeezing your glutes. Do this exercise for 45 seconds, or again in three sets of 10 reps. 

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Donkey Kicks

Donkey kick exercises benefit your body as they are great for toning and stability. If you’re trying to grow a bigger booty, these are a huge help, and honestly, they’re even fun to do. Position yourself so you’re on both your hands and knees. Keep the resistance band above your knee, but do note that the band tends to rise up your thigh during this exercise. Choose one leg to start with and kick it back with your leg bent do the bottom of your foot is facing the ceiling. Repeat for three sets of 10 reps.

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Side Step Squat

You’re sure to feel the burn during this exercise, no matter the weight band you’re using. This exercise strengthens your glutes, outer thighs, and your legs all at once. Get into a squat position, so your feet are a tiny bit wider than your hip width. Keep your chest up and your shoulders back as your step side to side in this squat position. Take ten squat steps with the resistance band right above your knees. Counting your reps in an upbeat pattern makes this motion fly by. Repeat this for another set, or as many as you want until you can no longer continue.

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Glute Kickback

This exercise is key for growing a larger, stronger booty. Stand up straight with one arm against a wall or pole. Choose one leg to start with and kick it behind you, while keeping the leg you’re standing on straight. Your resistance band should be right above your knees. Kick back your leg five times and on the fifth time pulse it. Pulsing is when you move your body part up and down in tiny, fast motions. This creates a very strong burn during your workout and allows you to really push to your limit. Switch to the next leg, and do this for two sets.

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Glute Bridges

A glute bridge is one of the most successful exercises when aiming to tone and strengthen your glutes. Lay on your back on the ground with your legs shoulder-width apart. Keep the resistance band above your knees, and your arms down by your sides on the ground. Lift your glutes off the ground so that your knees, hips, and shoulders are in a straight line of each other. Keeping the position at this angle is harder but most beneficial. Make sure to squeeze your glutes in this position, and hold the bridge at the top. While holding, step one leg out at a time for 10 reps. Do this for 10 bridges.

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See Also

5 Moves That Will Get You Beautifully Sculpted Arms Without Bulking Up

Weighted Squats

Resistance band squats are more difficult than regular squats, but when you add a weight in your hand you’ll feel the burn. Get into a proper squat position, with your knees bent and your legs a little wider than shoulder-length apart. Check to make sure your resistance band is just above your knees. Drive your hips back, while keeping your heels and your toes on the ground. Make sure your chest is up and your shoulders are pushed back. Repeat for three sets of 10 reps, or mix in between your side step squats.

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Straight Leg Kicks

Get into a position so your hands and knees are on the ground. Keep the resistance band above your knees and know again that the band might rise up your thigh as you complete the workout. Chose one leg to kick, extending it all the way straight. Make sure to be raising your leg up to the ceiling while its extended, instead of kicking it back to extend. Complete as many reps as you can in 45 seconds, or follow a routine of three sets of 10 reps each. This is another great exercise for your glutes, hips, and hamstrings. 

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Side Step

Instead of the resistance band above your knee, you’re going to move it around your ankles. With a slight bend in your knees but nothing drastic, take steps to each side. Go back and forth between stepping to the left and the right, and continue this for 45 seconds. Try not to rush the movement as you might loose control of the resistance band. Keep each workout slow and steady to keep control during your exercise.  

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After trying these, you’ll want to use a band for every workout. Which exercises helped you feel the burn? Let us know below!

Featured Image Source: https://www.pinterest.com/pin/786089309938666164/

All Images from MadFit’s YouTube Channel