Illustration of leg exercises with resistance band. List of great leg exercises using a resistance band.

Ball Band Thigh Blaster

Leg Resistance Band Exercises
Primary Muscle Group: Quadriceps femoris, Gluteus

Muscle Groups Worked in This Exercise: Thigh flexors.

Preparation: Sit on the ball with your feet on the floor. Slide down the ball, walking your feet forward, until your lower back rests against the ball. Your thighs should be parallel to the floor, so make sure your feet are far enough from the ball. Place the band under your feet and grasp an end of the band in each hand and bring your hands up by your hips.

Breathing: Exhale while straightening legs, inhale as you return to start.

Band Calf Flex

Leg Resistance Band Exercises
Primary Muscle Group: Back of lower leg (calf)

Muscle Groups Worked in This Exercise: Gastrocnemius, lateral and medial heads and Soleus

Preparation: Both resistance bands should be placed over the toes of one foot. Stand with feet hip width apart, tighten your abs and stand tall.

Breathing: Breathe out as you push your toes down, breathe in as you come back to start position.

Execution: Grasp the middle of the band with an overhand grip; bring your hands up to chest level. Extend the leg with the band attached. It should be straight and off the ground. Keep your leg straight and push your toes down against the band. Imagine that you are pushing a brake pedal on a car. Pause and lift your toes back as far as possible and then back to neutral and in the start position.

Comments: If you require more resistance, move your hands wider apart; place them closer together to decrease resistance.

Ball Band Thigh Blaster Intermediate

Leg Resistance Band Exercises
Primary Muscle Group: Quadriceps femoris, Gluteus

Muscle Groups Worked in This Exercise: Thigh flexors.

Preparation: Sit on the ball with your feet on the floor. Slide down the ball, walking your feet forward, until your lower back rests against the ball. Your thighs should be parallel to the floor, so make sure your feet are far enough from the ball. Place the band under one foot and grasp an end of the band in each hand and bring your hands up by your hips.

Breathing: Exhale while straightening leg; inhale as you return to start.

Execution: This time, straighten your right leg out in front of you and then back down to start position. Do up to six repetitions on one leg and then switch legs.

Comments: This thigh blaster makes your core muscles work harder to keep you balanced. It also increases the challenge to your working leg by performing repetitions before switching legs.