There are so many ways to work the lower body with just the body weight. However, for toning some extra resistance may be required. Sure, you could go to the gym and use some of the machines. But you could also try this
resistance tube exercises for legs and glutes
For these resistance tube exercises for legs and glutes, you’ll obviously need a resistance tubing set. If you haven’t done workouts with resistance tubing check out the following poses: resistance tubing 101 & 7 reasons to use resistance bands
The video has some of the exercises in this post, with a couple of extras in this post. You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. I upload new videos every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community.
Resistance tube exercises for legs and glutes
Looking for other resistance tubing workouts? Check out the arm and shoulder circuit, and back and shoulder workout. They would both compliment these lower body exercises nicely. Maybe combine some of the exercises and make your own workout!
Adduction – push through
After a warm up, anchor your resistance tubing to the wall/door/fence and get this resistance tube exercises for legs and glutes started. Wrap the ankle straps around your ankles. And, connecting through the door anchor, attach a tubing to both of the ankle straps.
Stand side on to the anchor point and step away. Lift the leg closest to the anchor, sweeping it across the front of the opposite leg. This exercise targets the inner thigh. Key points: Control the movement. Keep the standing leg soft. Try to keep the torso stable.
Again, for the Donkey Kick, use the ankle straps. Facing the anchor point, kneel on the floor. Lift one leg, bringing the knee to the chest. Squeeze the glutes as you extend the leg back behind you. This exercise targets the glutes.
For a more challenging variation. stand facing the anchor point and hinge at the hips. Steady your body by placing the hands on the
fence wall. Lift one leg and slightly bend the knee. Using control kick the leg out behind you keeping the abs braced.
For a more challenging variation: add balance and core by letting go of the wall. Using this as a standing balance movement is a triple whammy. Balance, legs/glutes, and core.
Abduction – side leg lift
The standing side leg lift is similar to the push through above, except the outside leg lifts away from the anchor point. Ensure that you remain standing tall, trying not to lean over as the leg lifts.
Another balance challenge. If you need to, hold onto the wall or a chair for support. Key points: Lift and lower with control. Engage the core. Targets the outer thigh, hip and glutes.
Honestly didn’t know what else to call this but a Step’n’Squat. Because, you step to the side, and squat. Begin standing with the feet side on to the anchor point. With the outside leg, take a big step away from the anchor and sit into a squat.
Looks simple. But, be careful when you stand up! The resistance tubing will want to pull your leg back in, and fast! Control it. Keep the core engaged, and try to remain upright. No leaning to the side. Targets all lower body.
Squat & Hip Extension
This exercise combines a squat and a standing Donkey Kick. This means it’s balance, strength and core. So again, if you need to support with the hands supported on something.
Stand facing the anchor point and sit into a squat. As you rise to stand reach one leg back out behind. No need to bring it super high. Return the foot to the floor, sit into the squat. Standing and reaching the opposite leg back. This targets glutes, quads and hamstrings.
Back onto all fours to target the hamstrings. This time face away from the anchor point. Lift one leg back behind you, foot lifted away from the floor. Keeping the thigh parallel to the floor, bend the knee drawing the foot towards the glutes. Lengthen the leg with control.
You can be on the hands or the forearms. Whichever feels more comfortable. Remember the key point with this exercise is control. As you lengthen the leg don’t let the tubing yank you back. A smooth return is key.
This is one of my nemesis movements. My hips and knees are not fond of curtsey lunges. Maybe I just need to do them more often? Standing side on to the anchor point. Step the leg closest to the anchor back and across behind you. This allows for a deeper lunge.
Again, control on the rise back to standing is key in the curtsey lunge. It’s so easy to just rush. But don’t! Try and keep the torso as upright as possible. Move slow, steady, and controlled.
Resistance tube exercises reps/sets
These eight resistance tube exercises for legs and glutes can be done as a lower body only workout. Or, mixed with cardio/upper body for an interval workout. Aim for 12-15 reps of each exercise. Remember to do both legs! Try to do 2-4 sets. To make the exercises more challenging use a stronger resistance band. Or, position your body further away from the anchor point.
Once you’ve completed your resistance tube exercises for legs and glutes, cool down with some stretches for the lower body. Or perhaps some yoga? If you’re looking for a specific lower body stretch I suggest this 15 minute half split flow. Because, it’ll really lengthen out the hamstrings and quads.
- Do you use resistance bands in your at home workouts?
- Have you used ankle straps in a resistance bands workout?
- Which body part would you want to be more toned?