All You Need Is a Resistance Band to Get Your Legs Burning With This 20-Minute Workout

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All you need is an exercise band to get your legs burning.
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Your typical leg day workout probably features barbells, kettlebells and dumbbells galore — maybe even a few weight machines. But you'd be surprised how much burn a simple resistance loop (aka booty band) can create.

If you're not fully convinced, K. Aleisha Fetters, CSCS, is determined to prove it to you with this four-exercise at-home workout. All you need is a small looped resistance band and a few feet of space to have your legs and glutes firing within 20 minutes.

Curious exactly how many calories you burn during your workouts? Download the MyPlate app for a more accurate and customized estimate.

Move 1: Glute Bridge With External Rotation

  1. Lie on your back on the floor with a band looped around your thighs right above your knees. Place your feet flat on the ground, knees hip-width apart.
  2. Brace your core and squeeze your glutes, pressing into your heels to raise your hips up into a bridge position.
  3. Pause at the top of the bridge for a moment, then lower back to the ground, keeping your knees from caving in.
  4. After 20 reps, stay in the raised position and press your knees out away from each other as far as possible, resisting the band.
  5. Pause, then bring the knees back to hip-width apart.
  6. Keeping the hips elevated, perform 20 reps of external rotations.
  7. Then, lower back to the ground.

Reps: 2 sets, 20 bridges and 20 rotations, resting 30 seconds between sets

Tip

If you want to make this exercise more challenging, perform single-leg glute bridges by raising one foot off the ground. You can also add a pulse to your external rotations, too, rotating onto the outer edges of your feet if needed.

Move 2: Reverse Lunge

  1. Stand with your feet hip-width apart, a band looped around your legs right above your knees.
  2. Keeping your weight in your left leg, step your right foot back a few feet.
  3. Bend your left leg to a 90-degree angle and lower into a lunge until you right foot hovers just above the ground.
  4. Pause and drive through your front foot to return to standing.

Reps: 2 sets of 20 reps on each side, resting 30 seconds between sets

Move 3: Monster Squat Square

  1. Stand with your feet between shoulder- and hip-width apart, a band looped around your legs above your knees.
  2. Lower into a quarter squat, slightly bending your knees and keeping your hips back, chest up and out.
  3. Take a step forward with your right foot, followed by the left, keeping the wide stance.
  4. Then, step your right foot back, followed by the left.

Reps: 2 sets of 20 steps leading right and 20 steps leading left, resting 30 seconds between sets

Move 4: Hamstring Curl

  1. Lie on your stomach on the ground with your legs extended, a resistance band looped around the middle part of your feet.
  2. Root your toes and thighs into the ground.
  3. Keeping your left foot on the floor, raise the right foot up toward your hips, working against the band.
  4. Then, bring the right foot back down, keeping resistance in the band.

Reps: 2 sets of 20 reps on each leg, resting for 30 seconds between sets

Tip

As you do these hamstring curls, try and keep your hips on the floor. This will keep the work in your hamstrings.

Check out more of our 20-minute workouts here — we’ve got something for everyone.

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