You only need one short resistance band to strengthen your lower body with this trainer’s five-move workout

Upgrade your leg workouts with a resistance band and these five moves

Woman doing banded squat at home
(Image credit: Getty Images)

One of the cheapest and easiest ways to upgrade your at-home training is to invest in a set of good quality resistance bands. 

That’s the only equipment you’ll need for this five-move workout from certified personal trainer Rachael Sacerdoti, designed to strengthen your lower-body. 

"Resistance bands are super versatile and can provide a great workout for all fitness levels," Sacerdoti says. "They’re also useful for building strength and developing specific areas, such as the glutes [butt muscles] and hips."

How to do Sacerdoti’s resistance band workout

  • Banded side raise x10 per side
  • Banded butterflies x15
  • Banded squat x12
  • Banded kickback x12 per side
  • Banded side step x20 

Perform the five exercises as a circuit, rest for 30-60 seconds, then repeat. Do this twice more to complete three rounds in total. 

If you’re new to this type of training, Sacerdoti recommends adding a 30-second rest between each exercise. 

How to choose a resistance band

Not all resistance bands are created equal. They come in a range of sizes and strengths, so it’s important to know what you need for your session. 

This workout requires a short looped band. These are great for looping around your legs to strengthen unsung muscles like the adductors (muscles in the inner thigh that bring your leg inward) and abductors (muscles in the outer edges of your hips that move your leg out to the side).

You can also buy long-looped resistance bands (handy for assisted pull-ups), and tubed bands with handles or door jams on either end, which work well for muscle-building exercises like rows, curls and triceps extensions. There are also flat therapy bands to perform assisted stretches, too. 

Once you’ve picked the style to suit your fitness needs, you have to choose a resistance that’s right for you.  

"When choosing your bands, go for ones that provide you with appropriate resistance for each exercise," says Sacerdoti. "It should challenge you without compromising your ability to maintain proper form."

If it’s a short looped band you’re after, Sacerdoti recommends the Elvire Fabric Resistance Bands, available on Amazon. 

And if you’re looking for more routines to try, have a go at this full-body resistance band workout or try this upper-body resistance band routine.  

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.


Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.