​​Build lower body strength with five moves and a single resistance band

Want a workout to build lower body strength? This five-move resistance band routine is for you

Man doing resistance band squat outside
(Image credit: Getty)

Building lower body strength doesn’t have to mean pounding the treadmill for hours or doing hundreds of squats. The good news is you can actually strengthen your glutes, quads, hamstrings, calve muscles and hip flexors with just five easy moves and one of the best resistance bands.

This quick lower body workout by Britany Williams is ideal if you want a fast way to strengthen legs. Williams is a certified personal trainer, HIIT and barre instructor from Portland, Oregan, and her energetic videos have been cooking up a storm on TikTok and Instagram.

“This workout is perfect if you’re away from home or your gym or if you just need a lower body warm up before a strength session,” says Williams.

All you need is a resistance band and some space around you. Remember to do a five-minute warm up and cool down before and after this workout. Aim for 4-5 rounds of 30 seconds for each move with minimal rest between exercises, and 1-2 minutes break between each set.

Watch Britany Williams' resistance band workout

Lower body strength is worth focusing on because it can help with posture, balance and mobility, particularly as we age. It also makes daily tasks like walking, running or jumping much easier. Plus, a strong lower body will help support your spine and core, and reduce the risk of injury.

You can use resistance bands to build strength in the same way as dumbbells and they are a great way to build bone density and reduce the risk of osteoporosis, particularly in women who have weaker bones post-menopause.

Like dumbbells, sometimes you'll find that you need to 'go up a level' with your resistance band. It's a good idea to buy a full pack of resistance bands, rather than just a single loop, so you can play around and find the right 'strength' for your current fitness levels. 

If you’re interested in building up lower body strength don’t miss our guide to the best glute exercises, which outlines the top moves for strengthening this muscle. 

Maddy Biddulph

Maddy Biddulph is a freelance journalist specializing in fitness, health and wellbeing content. With 26 years in consumer media, she has worked as a writer and editor for some of the bestselling newspapers, magazines and websites in the US and UK. 

She is also a qualified L3 personal trainer and weight loss advisor, and helps women over 40 navigate menopause by improving their physical and mental strength. At Maddy Biddulph Personal Training, she runs one-to-one and small group training for menopausal women who want to get fit to ease symptoms and feel like themselves again.