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Intermediatestrength

Lower-Body Strength with Bands

Resistance band routine targeting quads, glutes, hamstrings.

35 min
Resistance Bands
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Benefits

  • leg strength
  • hypertrophy
  • joint stability
  • glute activation

Exercise Breakdown

Banded Squat

4x12 • Rest 60 seconds

Place band above knees, squat keeping knees out.

Banded Lateral Walks

3x20 steps • Rest 45 seconds

Low squat posture, step laterally maintaining band tension.

Banded Glute Bridge

4x15 • Rest 45 seconds

Band above knees, push through heels to lift hips.

Banded Leg Curl (standing)

3x12 each leg • Rest 45 seconds

Anchor band, curl heel toward glutes, control eccentrics.

Single-Leg Romanian Deadlift (band)

3x10 each leg • Rest 60 seconds

Stand on one leg, hinge forward with slight bend, use band for resistance.

Calf Raise (band assisted)

4x15 • Rest 30 seconds

Stand on block or flat, band around foot to assist or resist raise.

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