For Real, This 4-Move Beginner Band Workout Makes My Legs Shake

In an online shopping frenzy a few weeks ago, I convinced myself that I needed resistance bands in order to complete my home-gym experience. I already had a set of hand weights, an exercise mat, and a drawer full of training-ready sports bras like the UA Infinity Mid Heather Sports Bra ($40), so why wouldn’t a set of bands complete my at-home fitness journey?

However, when my bands arrived, I quickly realized I had no clue what I was doing. After a few weeks of letting my recent purchase gather dust, I decided to hit up ACE-certified personal trainer and founder of Keebs Fitness Kelly Borowiec to give me some pointers. She gave me four leg-targeting moves that may seem run of the mill but will totally make your muscles shake.

Pulsing Squat: Works Quadriceps, Glutes, and Hamstrings

• Step near the middle of your resistance band with your feet shoulder-width apart, knees behind your toes, and your chest lifted.
• Raise the handles of the bands up to the height of your shoulders.
• Sit back into a squat position.
• Stay low and pulse out your legs for 10 seconds.
• Return to standing and repeat three to four times.

Leg Raise: Works Quadriceps

• Tie the handles of your bands into a knot to create a loop (or use a loop band alternatively).
• Lie down on the floor and place the loop just above your ankles.
• Raise one leg up while keeping it straight, working against the resistance of the band.
• Use your other leg to anchor down the band.
• Perform 10-15 reps on each leg for three to four sets.

Outer Thigh Press: Works Thighs and Glutes

• Lie on your back with your legs in the air, slightly wider than your hips.
• Loop the band around the arch of your feet and keep the handles in your hands.
• Press both legs out to the sides and then bring them back in. Your legs will make a ‘V’ shape during this movement.
• Perform 10-15 reps for three to four sets.
• Trainer tip: When performing this exercise, focus on engaging your abdominals and bringing your hands close to the ground for more resistance.

Stationary Lunge: Works Quadriceps, Glutes, and Hamstrings

• Step on the middle of your band with one foot.
• Bring the handles up to the height of your shoulders.
• Step back with your opposite leg into a lunge position. Maintain a 90-degree angle in your front knee and make sure your knee doesn’t go over your toes, while keeping your back straight.
• Perform 10-15 standing lunges with the same leg in front, then switch sides. Repeat for three to four sets.