Exercise Bands for Legs, Glutes & Core: 20 Minute Workout

Exercise Bands for Legs, Glutes & Core: 20 Minute Workout

Here’s a quick 20 minute workout you can do using exercise bands for legs, glutes and core.

Sometimes quick workouts are the best because they’re the easiest to fit into your life schedule, do regularly and keep doing for a long time.

Do something regularly for long enough, it becomes a habit. And good habits are what make you a better person.

The good thing about this workout is that it takes up minimum space and all you need is an exercise band (pictured above). The simplest and cheapest kind of resistance band, available pre-cut in lengths of 1.2 or 2m, they’re perfect for exercising your legs, glutes and core muscles.


Why use exercise bands for legs & core?

Using exercise bands for legs is a great way to intensify your workout and develop your thigh, hip and glute muscles. They’re also very effective for doing abdominal exercises.

The elastic properties of resistance bands give them many advantages over weights (which you can read about in this article). And they fit right in your pocket so you can take them anywhere.


Leg Exercise Bands



This exercise band workout has 8 exercises for legs, glutes and core which you can do as a circuit. Aim to do three circuits in total and 10-15 reps for each exercise.


20 minute workout using exercise bands for legs, glutes and core:


#1 Squats


Exercise bands for legs: Squat

Stand on the centre of the band, feet roughly shoulder width apart. Hold the other ends at neck height, braced firmly. slowly squat down until your thighs are parallel to the floor, then drive your body back up to the start position.


#2 Kneeling Crunch

Kneeling Crunch


Loop the band over an object at head height. Kneel down, holding both ends of the band next to your ears. Use your abdominal muscles to curl your body down, pulling the band taut.


#3 Lying Kick


Lying Kick

Lie on your back with one knee raised and the band looped around your foot. Hold onto the ends of the band and brace your arms at your sides. Kick your leg out, extending fully, then return to start.


#4 Bridge Thrust


Bridge Thrust

Place the band around your waist. Lie facing up with your hands under your body, holding the band and pushing downwards. Lift your hips as high as possible, pulling the band taut.


#5 Wood Chop

High-Low Woodchop


Attach the band to a point above head height. Bend from the waist, pulling the band down towards the opposite foot. Contract your abdominal muscles and hold briefly.


#6 Deadlift

Exercise bands for legs: Deadlift


Start with feet roughly hip-width apart, band looped around your feet, toes slightly out. Keeping your lower back arched, bend from the waist and knees to grasp the band. Lift the chest and straighten the upper back, head looking forward. Stand up, pulling the band taut.


#7 Resisted Lunge


Lunge Squat

Stand with one foot on the centre of the band, holding onto the ends. Lower yourself into a deep lunge position. Driving through the front leg, bring yourself back to the starting position.


#8 Donkey Kick


Donkey Kick

Start in a kneeling position with the band looped around your foot and holding on to the ends. Kick your leg back and up towards the ceiling. Squeeze your glutes and hold for a moment.


Visit our products page to see our full range of exercise bands for legs, glute bands, resistance tubes with handles and mini resistance loops.