SparkPeople Blogs  •  fitness  •  travel

8 Lower Body Resistance Band Exercises

By , SparkPeople Blogger
Now that summer vacations are in full swing, many of us will be heading off to destinations that may not allow us access to equipment to help us maintain our strength training routines. Finding ways to integrate cardio activities into our time away can be quite easy, after all walking and biking are two activities many of us can do. But what do we do when we do not have access to a gym or free weights? While there are many gym free exercises to do that offer some benefits, investing in a set of inexpensive resistance bands is another great option.

Because resistance bands are lightweight and take up little space in your luggage, this makes them easy to transport. And studies have shown that resistance bands are just as beneficial to helping us build muscle endurance and strength as free weights and gym machines.

Below are eight links to some lower body exercises using resistance bands that you may want to try. Do not feel the need to do all eight. Targeting each major muscle group just twice weekly is all it takes to get you on the road to a stronger, fitter body. Next week's blogs will focus on upper body exercises using resistance bands

Butt, Hamstrings, Legs

Press and Stretch

Abs, Butt, Outer Thighs

Sideways Band Shuffle

Inner Thigh, Butt

Inner Thigh Slimmer

Legs (quads, hamstrings, calves), Glutes

Modified Squats with Band

Skater Squats

Calves, Shins

Ankle Flexion


Exercise Bicycle

Abs, Lower Back

Abs Lower Back Extension

Below are a few more links to Coach Nicole's resistance band routines.

Intro to Exercising with Resistance Bands

5 Minute Lower Body Resistance Band Workout

20 Minute Resistance Band Workout

Have you used resistance bands as part of your fitness routine? Do you bring them with you on your travels? Would you consider doing so now that you have some exercise ideas?

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WILDKAT781 7/2/2020
thank you Report
PATRICIAANN46 6/27/2020
Thank You.............. Report
FISHGUT3 4/18/2020
thanks Report
Old article. Please update or delete. Report
TCLADY 9/29/2019
Some of the exercise explanations were no longer available, should up date the articular or take it off. Report
KHALIA2 8/16/2019
Great video! Report
Great article! Report
Thanks! Report
I use them often, but I don't take them with me when I travel. I will now after reading your article. Report
Nice idea but it's an old article with outside links that are broken. They should update to use SparkPeople exercises. Report
Would be nice if links worked or if they had a animation of exercises described Report
Photos would be more helpful. Report
Absolutely great Report
Links do not work!!
most of the links don't work. it makes the article pretty worthless!! Report
Love them! Report
great exercises Report
Use them all the time as a strength exercise with a video of Coach Nicole. Report
Great information! Report
I didn't like the links. They kept taking me to other sites. Can't we use Spark People links? Report
I agree with arhimedes, it is true that in using resistance bands, you can do a lot of routine with different benefits in your body Report
I have chest expanders (the spring type- I had one set since I was 14 and more or less regular use over the years until one of the HANDLES broke last year I am now 50 as of last month) so I don't think anyone can dispute the longevity of MY set .Try that with the rubber ones. Report
I love resistance bands. However, they do wear out. I started with the flat style and when they wore out bought the tube with handles style. They are great at work also. Report
Love bands. I think the story should have included more information regarding the bands. There are different tensions available in bands (for the person who commented earlier, maybe you should go back and test out the bands at your store to find one you are more comfortable with). I also found my height (tall) was a factor when I first started using bands. I have a few of the flatbands I picked up at health fairs, where I chose the tension and they cut it according to my height. You can also get these at physical therapy offices. Also, like any strength training exercise - remember to challenge yourself, if the band gets flexible/stretched from use, you need to take that into account and adjust your grip for more resistance. Report
I've got to try bands. Report
I just got a resistance band last week, so I'm excited to try some of these exercises! Thanks for posting! Report
I used to use one all the time even on vacation until I broke it :( awhile ago. Report
I used these bands in physical therapy a couple of years ago. I really liked them but haven't used them for awhile; this article inspired me to get them back out! Report
I use them but never have taken them with me on trips, so next time I will. Thank you Nancy for showing us some AWSOME workouts with the bands. Report
Have resistance bands but have found them a little tough to use (I guess I'm a weakling!), but will try some of these exercises. And it is a great idea for vacationing. Thanks for the blog.

Have to say though, I don't like blog links that throw you onto other websites. Report
I follow Roby Mitchell, M.D. who is DrFittt on YouTube and he uses the bands. Report
Be sure to check - some hotels may offer a "fitness kit" which includes bands. Report
As someone who is recovering from a rotator cuff surgery I was interested to see the exercises listed.

Unfortunately it looks like only two of them are safe for my shoulder:

Sideways Band Shuffle
Ankle Flexion

I guess I can do those, though. Report
I love working out with resistance bands! I think it's great how you can take them anywhere without worrying that they're going to weigh down your suitcase like other equipment might. I can't wait to try out these new ideas! Report
These would even be great for the office. Report
I love using resistance bands ! They add a good challenge as well as variety to a routine.

Do I bring them on vacation ? I know I should, but I haven't lately. When I'm on vacation, I'm too busy walking and sightseeing. However, I do try to sneak in a few body weight exercises like push ups, squats or yoga poses. I figure... I'm on vacation, I can take a break from my regular routine for a few days.