​​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 (opens in new tab).

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

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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 is a freelance journalist and Level 3 personal trainer specializing in fitness, health and wellbeing content. She has been a writer and editor for 22 years, and has worked for some of the UK's bestselling newspapers and women’s magazines, including Marie Claire, The Sunday Times and Closer. She also manages Fit&Well's Instagram account.


Maddy loves HIIT training and can often be found running on her treadmill or working out while her two young daughters do matching burpees or star jumps. As a massive foodie, she loves cooking and trying out new healthy recipes (especially ones with hidden vegetables so the kids eat them). She makes a mean margarita and has twice won awards in previous staff jobs as the “office feeder”.