Lower Body Resistance Band Workout (30 Mins)

This lower body resistance band workout will take you just about 30 minutes to complete. I got a lot of requests for low-impact workout, so there’s no jumping involved with this one. It’s great if you have downstairs neighbors, need a “quiet” workout, or your knees just aren’t big fans of jumping around. 🙂

The focus is lower body today. Next week, I’ll post another workout with the same structure that focuses on upper body and core. Enjoy!

Lower Body Resistance Band Workout

EQUIPMENT I USED

Resistance band loop. I used a medium-heavy band for circuits 1 & 3 and a medium band for circuit 2. Depending on the weight on yours, you could absolutely do the whole thing with just one band.

This lower body resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 45 seconds. For the final circuit, you’ll stay on them for just 30 seconds.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two warm ups to choose from or you can do your own:

5-Minute Warm Up
7-Minute Gentle Warm Up (no jumping)

Workout Breakdown

CIRCUIT 1

See 3:43 in above video for a preview of the exercises.

Banded Squat with Pulses
Back Step to Diagonal Step—isolate one side, switch sides each set (four sets total = two sets each side)
Low Lateral Steps

CIRCUIT 2

See 14:47 in above video for a preview of the exercises.

In this circuit, you’ll isolate the same leg for all three exercises. Switch leg each set.

SL Deadlift
SL Hinge
Back Lunge to Low Step

CIRCUIT 3

See 25:47 in above video for a preview of the exercises.

Clamshell Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
Straight Leg Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
Hip Bridge Pulses—pulse out and up simultaneously.