Lower Body Workouts With Resistance Bands

Evidence-informed lower-body resistance-band workouts focused on squat and hinge patterns, near-failure effort targets, and practical band-tension progressions for stronger legs and glutes.
All filters2Lower BodyRemove Lower Body filterResistance BandRemove Resistance Band filter
Set load units

Workout 1

4 exercises12 sets

Lower Body Workouts With Resistance Bands Template

Quadriceps, Hamstrings, Glutes, Lower Back

A lower-body band session centered on squat and hinge volume with stable straight working sets, clear RIR targets, and realistic tension progression.

  1. 1
    Band Back Squat
    anatomy
    anatomy
    1Exercise

    Band Back Squat

    Rest 2m

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Brace before descent, keep knees tracking over toes, and stand with controlled lockout.

  2. 2
    Band Split Squat
    anatomy
    anatomy
    2Exercise

    Band Split Squat

    Rest 1m 45s

    • 110 reps x 16 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Stay tall through the torso, pause briefly at the bottom, and drive through the full foot.

  3. 3
    Band Romanian Deadlift
    anatomy
    anatomy
    3Exercise

    Band Romanian Deadlift

    Rest 2m 15s

    • 110 reps x 28 kgRIR 3
    • 210 reps x 28 kgRIR 2
    • 310 reps x 28 kgRIR 1

    Push hips back, keep shins mostly vertical, and keep the band path close to your body.

  4. 4
    Band Deadlift
    anatomy
    anatomy
    4Exercise

    Band Deadlift

    Rest 2m 30s

    • 18 reps x 34 kgRIR 3
    • 28 reps x 34 kgRIR 2
    • 38 reps x 34 kgRIR 1

    Set the brace before each pull, drive through midfoot, and lock out with glutes rather than low-back extension.