Video: Elastic Lower-Body Workout

Here is a lower-body workout routine that you can easily do anywhere if you have an elastic resistance band, some time, and a little gusto.

Brock Armstrong
2-minute read
The Quick And Dirty
  • You don't have to invest in heavy weights in order to build muscle strength.
  • Resistance bands are versalite fitness tools. 
  • You can perform this rountine as a stand alone workout or any time you need a movement break.

Consistency in your resistance training truly provides the best health benefits. That means you need to be able to train with the fewest barriers and hurdles possible.

We usually associate barbells, dumbbells, weight plates, and big exercise machines with resistance (or strength) training. We also usually find this fitness gear at the local gym rather than at home. Because let's face it, this equipment can be heavy, expensive, and can really ruin the Fengshui flow of a room.

Enter the home-workout-friendly resistance band! I enthusiastically recommend getting a good set of colorful resistance bands. They're compact, inexpensive, and light, which makes them perfect for home, office, or travel use.

When used correctly, you can build significant strength and muscle size using resistance bands alone. And with a little creativity, ingenuity, and videos like the one below (and this upper-body one), you can build your own resistance band exercise routine today.


In this video I demonstrate these resistance band exercises:

  • Deadlifts
  • Lateral Steps
  • Hip Bridges
  • Standing Kickbacks
  • Lying Leg Extensions
  • Monster Walks
  • Reverse Lunge
  • Kneeling kickback

I only demonstrate six reps and one set of each exercise, in a circuit. But I suggest that you go through the entire circuit two or three times, using between 10 and 12 reps in each set, depending on your fitness level and the time you have available. You will want to choose a resistance band that brings your muscles to fatigue by the end of each set.

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The great thing about resistance bands is how affordable they are. I recommend TheraBand, which comes in this beginner set as well as more advanced resistance levels.

If you're sensitive to latex, you can also get latex-free resistance bands.

The first time you do this workout, you may be unsure which resistance band to choose. I suggest starting with a very thin/light band at first so you don't do too much too soon. You can always increase the level of resistance in the next set or the next time you do the workout.

Check out the article called How to Use Resistance Bands for Your Home Workout to learn more about these awesome fitness tools. 

All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Brock Armstrong Get-Fit Guy

Brock Armstrong was the host of the Get-Fit Guy podcast between 2017 and 2021. He is a certified AFLCA Group Fitness Leader with a designation in Portable Equipment, NCCP and CAC Triathlon Coach, and a TnT certified run coach. He is also on the board of advisors for the Primal Health Coach Institute and a guest faculty member of the Human Potential Institute.