Resistance Band Leg Exercises for Glutes, Quads and Hamstrings

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Updated November 1, 2026

Woman doing a standing leg exercise with a band — Photo: Nenad Stojkovic, CC BY 2.0

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Quick answer: Good band leg exercises include squats, glute bridges, lateral band walks, standing kickbacks, banded Romanian deadlifts and clamshells. Loop bands above the knees add hip work to squats and bridges.

You can train every lower-body muscle with one or two bands.

Exercises

Exercise	Main muscles
Banded squat	Quads, glutes
Glute bridge	Glutes, hamstrings
Lateral band walk	Glute medius
Standing kickback	Glutes
Banded Romanian deadlift	Hamstrings, glutes
Clamshell	Hip rotators

Bands to try

Fabric hip bands
Won't roll on thighs.
Check price on Amazon
Long tube bands
For squats and deadlifts.
Check price on Amazon

We link to Amazon search results so you can compare current listings, prices and reviews yourself. We have not tested these products.

Safety

Inspect bands before each use and replace any with nicks, tears or sticky spots, because worn latex can snap. Anchor bands securely, keep them away from your face, and stop if you feel pain. If you have a health condition or injury, check with a doctor or physical therapist first. Some bands contain latex; choose latex-free if you're allergic.

Frequently asked questions

Where should the band go for squats?

Either under your feet with handles at your shoulders for resistance, or as a loop just above the knees to work the hips.

Sources

Mayo Clinic: Strength training