Your Cart is Empty

5 Resistance Band Moves to Lean Legs

July 09, 2014 2 min read

A resistance band is one of my favorite workout tools available. They're highly affordable-and it is easy to pack one on the go. I simply will throw mine in my purse and use it during my lunch breaks! One of the main reasons why I love resistance band training so much is that there are endless moves that you can do. The band uses your own body weight as resistance against your body as you are completing each move. All you need is a band and YOU!   Here are 5 moves to leaner legs with a resistance band: Anastasia_Maternity_Nursing_Bra_large 1. Front Squat
  • Stand on a tube band with the feet slightly wider than your shoulders and center of the band between the feet.
  • Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest.
  • Sit straight down, chest up, abs firm, pressing your knees out over your toes.
  • Rise back up to start position and repeat for 8-12 reps.
  Anastasia_Maternity_Nursing_Bra_large 2. Glute Bridge
  • Tie a band around your legs right above your knees.
  • Lie on your back with your feet on the floor, bending your knees to 90 degrees.
  • Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement.
  • Slowly lower down and bridge back up for 15-20 bridges.
Anastasia_Maternity_Nursing_Bra_large 3. Standing Adductor
  • Anchor your loop band at ankle height to a support and stand with your left side facing the support, wrapping the free end around your right (outer) ankle.
  • Stand perpendicular to the band and step away from the support to create some tension (the good kind, of course).
  • From a wide stance, get into a quarter squat or an athletic stance, and then sweep your working ankle across your body past your standing leg, squeezing your thighs together.
  • Slowly return to starting position and repeat for 12-15 reps before switching sides.
Anastasia_Maternity_Nursing_Bra_large 4. Leg Extension
  • Anchor the loop band in a low position on a support, looping the other end around your ankle with the band positioned behind you.
  • Step away from the anchor to create tension on the band, and position feet hip-width apart.
  • Shift your weight to the left foot, and lift the right leg from the floor.
  • Extend the knee until it straightens out in front of you.
  • Slowly return your leg to starting position and repeat for 8-12 reps before switching legs.
c7e6de87160f81c7_mornign-exercise.preview 5. Glute Kickback
  • Wrap the resistance band around the right foot and hold onto the other side with of the band with your hands.
  • Drop down onto your hands and knees.
  • Holding the band tight kickback with your right foot that is in the band. Your leg should go from bent to locked out in a straight line.

Do the desired amount of repetitions and then switch legs and repeat the steps.    

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 363 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.