Resistance bands are one of the best gym equipment you can have. They offer a unique sensation and a totally different loading mechanism. Most of the tension in weight training is at the very bottom or start of the movement because of the way gravity works. However, working with resistance bands makes the movement harder at the end. This is what makes resistance band leg workouts so effective for targeting lower body areas that are lagging.

Working with resistance bands isn’t always easy. It requires some level of patience in order to make it work. You will benefit from having a few resistance bands assistance equipment pieces that we will cover in this article which will help you a lot in your fitness journey.

Why resistance bands:

Other than the fact that they are easily portable, resistance bands have a lot of benefits that cannot be rivaled. While calisthenics and weight training are both great in their own regard, resistance bands are special and can make your training more fun and beneficial.

Variance in tension:

The great thing about resistance bands is that they have a lot of levels of tension. Every resistance band will be labeled with a number that refers to the max tension that it can offer. This number is the equivalent of weight training when the band is at max tension. However, the tension increases as you pull the band. Take your resistance band leg workouts for instance and let’s say you’re doing front squats, the squat is going to be easier at the very top of the movement and it will get harder as you stand higher reaching the max tension of the band at the very top. This goes for a lot of other movements you can incorporate using resistance bands.

Injury rehab/prevention:

What a lot of people don’t know is that training with resistance bands is one of the safest methods when it comes to injury prevention. Let’s go back to our front squat example, if you were doing front squats with weights, the ACL, MCL, and meniscus will be at full tension at the very bottom of the movement which can cause some wear and tear as well as inflammation. However, resistance bands will make it easier on your joints since they will have very little tension at the bottom of the movement.

Moreover, resistance bands are often used for rehab after an injury. This is because they don’t load up your joints when training and allow you to keep exercising while healing. In addition to that, they reinforce the strength of the joint since working with resistance bands requires a great degree of stability.


One of the best things about resistance bands is the fact they are easily portable. You can carry them in your gym bag to make your workouts harder or in your suitcase when traveling to maintain your fitness level. The great thing about this is that while a resistance band might weigh one pound, it can give you up to 100 pounds of tension.


Another great benefit of using resistance bands is that they can be very versatile. You can use them on their own or attach them to a piece of equipment. GR8FLEX is a great machine you use for your whole body and it has attachments for resistance bands that can increase the tension to hundreds of pounds for your next squat resistance band leg workouts.

More muscle activation:

The power of using resistance bands is that they work your muscle the hardest when it’s at full flexion. Let’s take straight lat pulldowns, for instance, you attach the band somewhere high and pull down the band to your sides. The exercise will be hardest when your lats are finished flexing whereas it’s the opposite when you’re using weights in the cable machine. If you can combine weights and resistance bands, then that’s when you really can put in the work. This is where the GR8FLEX can be used since it used gravity and resistance bands at the same time.

How to train your legs using resistance bands:

Legs are the strongest muscle in the body. They also respond well to heavier loads and more volume than smaller muscles in the upper body. Therefore, you need to look at mechanical load tension in your next resistance band leg workouts.

Training your legs is the exact same be it with weights or with resistance bands. The only thing we’re doing is using resistance in some form to challenge our muscles. For instance, we could be using a barbell on our back to load the muscle with weight while ascending or we could use a resistance band. Moreover, the same training rules apply, meaning that good form and proper use of equipment are still going to be paramount.

Targeting all muscle groups:

You have to ensure that you’re working every single muscle in your lower body for an effective resistance band leg workout. There are four main muscles in the lower body region that you need to target in your next resistance band leg workouts.

The quadriceps is the muscle that appears in the front of the upper leg. It attaches to the hip joint and the knee. This muscle can be tarted with any exercise that flexes the knee joint. Exercises such as squats or leg extensions are excellent for developing strong quadricep muscles.

Hamstrings can be targeted either while loading such as in deadlifts or knee extension. They are the antagonist muscle to the quadricep meaning that the quad is always being stretched when the hamstring is flexed.

The calf muscle is at the lower part of the leg and it’s usually working behind the scenes in most exercises. It can be targeted using resistance bands the same way as you would using weights.

The glute muscle is a combination of minor muscle groups that attach below the lower back and they can also target the same way with resistance bands preferably with compound exercises.

Compound exercises:

To truly develop your lower body, compound exercises are the way to go. This is because compound exercises are the best bang for your buck when it comes to strength training. The squat for instance is an exercise that uses the hamstring, quad, glutes, and calves all the same time and allows you to go very heavy.

Maintaining proper form:

It’s very important that you use proper form in every single exercise, set, and rep that you do. This will ensure that you’re working the muscle at full capacity. In addition to that, maintaining proper form is key to preventing injuries.

Using the right resistance bands:

Because resistance bands have been so popular lately, a lot of off-brands have come out with cheap materials which can be dangerous. It’s important that you not only use the right equipment but also use resistance bands that are compatible with the equipment you have.

The GR8FLEX is an excellent total body workout equipment that can offer up to 100 exercises for every single muscle in the body. They are the perfect choice for someone who wants to train at home but still wants the intensity that the gym brings. With the additional loading options that the GR8FLEX offer with their resistance bands. You can easily make your workouts that much more intense. You can have up to 90 pounds of extra tension with their double 20 LBS bands and double 25 LBS bands.

Resistance band leg workouts you must try:


Always start the workout with a warm that includes 5-10 minutes of cardiovascular exercise. Follow that up with 5 minutes of dynamic stretching and slow deep squats.

Front squat blasters:

Grab a resistance band that is appropriate for your level of strength. Step on the band with both feet and place the opposite end of the band to your clavicle. While grabbing the band with your hand, squat deep and come back up for 15 repetitions in 3 sets. Hold a 3 count pause at the very bottom of the squat.

Resistance band good mornings:

Step on the band with both feet and put the other end on your upper back. While maintaining stiff legs and a neutral spine, lower your upper body down until you feel a hamstring stretch and come back up slowly.

Bulgarian split squats:

With one leg resting on a chair or bench, step on a resistance band with the front foot. Put the other end of the band on your back and squat with one leg all the way down and come back up for 10 reps on each leg. Do this for three to four sets and use a heavier band if you can easily do 10 reps.

Hack squats:

Attach the 20-pound resistance bands on the GR8FLEX as instructed in the manual and get into the squat position. Come all the way down and hold a pause at the bottom of the squat. Change the 20-pound resistance bands for the 25-pound resistance bands if it’s too easy and increase the tension accordingly.

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