Resistance bands are an efficient strengthening and toning tool used for a variety of exercises for multiple muscle groups. Couple this piece of equipment with ankle straps to perform a variety of leg-strengthening exercises. Stretch the resistance band through the loop attached to the ankle strap to have a more comfortable grip around your ankles during exercises. Perform a leg-strengthening resistance band workout at least twice a week, completing three or four sets of 10 to 15 repetitions of each exercise.
Squats
Squats strengthen your quadriceps, hamstrings, glutes and hips. This exercise is often performed using just body weight as resistance, but with resistance bands, you receive a more beneficial leg workout. Hold the ankle straps in your hands and step on the center of the band. Stand with your feet shoulder-width apart as you perform a squatting motion, keeping your arms at shoulder-height throughout this exercise.
Lunges
Begin quadriceps-strengthening lunges in much the same way as resistance-band squats. Hold an ankle strap in each hand and step on the center of the band with one foot. Step backward with the opposite foot. Keep the ankle straps in front of your body as you bend both knees to form 90-degree angles. Do not allow your back knee to touch the ground. Alternate feet between sets of lunges.
Abductions
Abduction exercises strengthen and tone your outer thighs. Perform this type of exercise while lying on the floor or while standing. To perform this exercise while lying down, attach an ankle strap to each ankle and spread your legs as far apart as possible against the resistance of the band. If you choose to stand while working your abductor muscles, attach one end of a resistance band to a sturdy, fixed object and the opposite end of the band with an ankle strap around the ankle farthest from the object. Pull your straightened leg out to your side, away from the object. Switch legs between sets.
Adduction
Perform adduction exercises with resistance bands to strengthen your inner thigh muscles, or adductors. Attach one end of a resistance band to a fixed object and the opposite end with an ankle strap around the ankle closest to the object. Pull your leg in front of the opposite leg and away from the object. Perform equal sets and repetitions with each leg.
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