Transform Your Legs With This 20-Minute Home Workout

It’s safe to say that we’ve all found different ways to make home workouts work for us. You could be using a tin of beans as weights or your broom has magically turned it into a barbell.  Either way, we’re working on our fitness! If you have equipment at home but haven’t used any of it, I’d like to introduce you to your new best friend — the resistance band.

At first glance, this piece of exercise band looks like nothing but a band, but this baby can make your body stronger and firmer without lifting weights. Health Coach, Online Trainer, and Bikini Pro Athlete, Andene Thomson shows us how we can transform our legs with a resistance band in just 20 minutes.

20-Minute Resistance Band Workout

Time: 20 Minutes | Equipment: Resistance Band | Good For: Quads, glutes, hamstring, and calves


50 reps x Knee-Banded Squats with Abduction

Place the resistance band above your knees, with your feet hip-width apart (A). Lower yourself down (as if sitting into a chair) keeping the weight in your heels and sink down into your squat (B). While in your squat position, open the legs as you feel the tension from the band (C). Return to standing by pushing your heels into the ground (D). Remember to engage those glutes!

Exercise 1

1/  Knee-Banded Kickbacks (4 x 15 each leg)

Place the resistance band around your thighs with your feet hip-width apart, keeping your core engaged (A). Shift weight into your left leg, so there is tension in the band (B). Squeeze your core as you kick your right leg back (C).

2/ Knee-Banded Side Abduction (4 x 15 each leg)

Place the resistance band around your thighs, while keeping your core engaged (A). Lift your outer leg up and straight out to side as far as possible, before bringing your leg to the starting position (B). That’s one rep!

READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

Exercise 2

1/ Knee-Banded Dumbbell Split Squats (4 x 15 each leg)

Grab a dumbbell and hold it at your sides (A). Lower your hips until your front thigh is at least parallel to the floor. Push through your front heel, and extend the hips and knees to return to the starting position (B). That’s 1 rep. Don’t forget to change legs!

 2/ Knee-Banded Forward and Back Jump Squats (4 x 12 each way)

Start with your feet hip-width apart, keep your knees soft as you tuck into a low squat position (A). Jump over a small step, rope or a towel to intensify, before jumping back again (B).

Exercise 3

4 x 20 reps Dumbbell Lying Leg Curls

Start by lying flat on your stomach (A).  Place the dumbells between your feet and extend legs all the way back (B). Be careful not to arch your spine as you extend your legs back, then repeat the move (C).

Exercise 4

1/ Sumo Deadlifts (4 x 15 reps)

Position your feet shoulder-width apart as your toes point out at an angle (A). It’s important not to round your lower back for this one. Grab hold of your weights with both hands as you lower your body down, keeping your core engaged, before returning back to starting position (B).

2/ Knee-Banded Sumo Squat Pulses (4 x 20 reps)

Get the resistance band on and start with your legs opened wide to the sides (A). Keep the shoulders directly over your hips and your knees are in line with your feet (B). Go for small pulses up and down (C).

READ MORE: Use These 5 Resistance Band Moves To Ease Knee Pain


Knee-Banded Double Pulse Sumo Squats

Start with your legs opened to the sides and your toes turned slightly outward (A). As low as you can, take on a squat position as you make small pulses up and down (B).



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