If you want to build bigger legs with bands and didn’t think it was possible, then this is the video for you. Here, I am going to show you how you can build big legs just using resistance bands and no weights. In times of gym closures and an increase in the number of people doing home leg workouts, having a resource for the best band exercises for legs is going to help you to meet your goals without compromise.
All of these leg exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises.
The first banded leg exercise shown in the banded reverse lunge. Often times, this exercise if performed incorrectly; we lunge forward against the resistance of the band. The problem with this however, is that the band will be assisting you on the way back to the top of the movement. Instead, by performing in the reverse motion, you are not only protecting the knees, but you are also returning to the top of the range of motion against the resistance of the band. This will provide greater stimulus of resistance on the quads.
The next leg exercise with bands is the banded pistol squat. We know that unilateral leg training is important to help reveal imbalances as well as demanding greater activation of the single side being worked. The pistol squat is not an easy exercise to perform, but we can use the resistance band to help assist in the movement to reap the benefits of the exercise as we work our way up to performing them without assistance.
Moving onto the posterior chain, the next exercise for building bigger legs is the banded bridge and curl. Simply wrap the band around your ankles, bring your heels in towards your butt, and then bridge. This will light up the hamstrings and the glutes, helping to round out the growth of your legs.
Another great posterior chain exercise is the banded step through. This leg exercise done with bands is amazing for strengthening the glutes and hams and is one that I’ve programmed for my athletes on more than one occasion. Simply attach the resistance band to a pull-up bar, step into the band, and drive your leg back into full extension.
The quads can be overloaded with bands by changing the strength curves of an exercise through their range of motion. In this case, the bulgarian split squat done with a band provides greatest resistance at the top of the movement when the knee is full extension. This banded leg exercise is a great option for building bigger legs when weights aren’t readily available.
A great exercise option to build bigger legs with bands is the TKE split squat drop. I often prescribe this as an alternative to the standard leg extension because of its closed-chain nature. Providing resistance against knee extension is another great way to build your legs using bands.
Speaking of leg extensions, the banded leg extension is another great alternative when it comes to getting bigger legs utilizing bands. This exercise is great for feeling that complete quad contraction and resistance against knee extension without having your feet leave the ground.
When the goal is building bigger legs using bands, we can’t ignore the hip rotators. To make sure we hit these important muscles, we perform an exercise called the banded frog press.
If you want to train your glutes and hamstrings unilaterally, a great banded leg exercise is the single leg RDL. This leg exercise will force you to move against the resistance of the band as you return to the top portion of the lift. Less bend in the knee will lead to greater hamstring activation while the opposite is true for glute activation.
To build big legs with bands, I suggest you incorporate the reverse leg press. This exercise forces knee flexion against resistance, really activating the hamstrings and glutes. Remember, getting big legs is not just about the quads, but you need to round out the posterior chain as well.
Finally, the last exercise to build bigger legs with bands is the banded step up. This is another case of manipulating the strength curves through the exercise’s range of motion to create a new stimulus in the muscles. Remember, this new stimulus is key for promoting muscle growth when you are not used to training with resistance bands.
If you are looking to get bigger legs with bands, then you don’t want miss this video. If you are looking for resistance band workouts to build ripped athletic muscle, be sure to check out our new ATHLEAN ELAST-X training program by clicking on the link below.
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47 thoughts on “Build Bigger Legs with Bands (NO WEIGHTS!)”
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The Holy “Without weights arc” has now been completed.
@Zilch De Face pulls.
It took to dang long. Lol
We dont got the tricep yet
Great! I was hoping for this one since the band series started. It would be awesome one for core and for triceps aswell.
He might be working on it, cause look it took month for them to drop the leg
I was just going through all your band videos yesterday wishing you would post this one!!
I started using bands back in 2003 when I was just 17.
I got a resistance band workout bench and it gave me a great start to building muscle and getting stronger. Bands do work.
resistance band workout bench? I’m looking on the web but can’t find such thing? I’m doing bodyweight but I really wanna get into bands
@Or unk try banded push ups
@Or unk resistance bands, workout bench*
@Menaceblue3 and I bet there all on u like u wanna hold hands
they definitely do! without rows with bands, i wouldn’t be able to learn doing pull ups
I’m honestly surprised there’s no mention of Spanish Squat. It’s absolute killer.
Right !! I higly suggest it for quads
@Sean Wickham It’s where you do a regular squat but at a gym in Spain.
I think bcz he is only using elastiques bands in these video, but yeah, great exercise
Finally!! Thank you!! Triceps is the only one missing 🙂
Jeff is the kind of guy who will do his 1 rep max 5 times.
I would like to see the footage where the band slipped off Jesse’s foot.
Great info Jeff, I’m two weeks into the Elast-x program and it’s a great workout. It doesn’t feel really intense, until the next day. Perfect for older joints like mine. From now on I’m going to have to exercise blind. After seeing Jesse in those shorts I’ve decided to dig my eyes out with a spoon.
Just kidding Jesse.
One request to Jeff: internal hip rotation deficiency. Exercises to fix this, with or without bands, but seems a candidate for bands.
First get your hip joint checked for a cam impingement. Then get the strain out of the outer rotators (some pelvictrochanteric muscles work as outer or internal rotators, depending on hip joint position) and adductors if they have too much tension. exercises and physiotherapie to centralize the head of the femur (that might get decentralized to the front due to more tension of the again pelvitrochanteric muscles, which push the caput femoris anterior)in the hip pan. ( no n8tive speaker, so I hope you could follow my thoughts then 😉 )
Those little Jeff-Jesse conflict sketches actually resemble the step-siblings fights in those (you know what) videos.
No we don’t know what
Please explain (I’m a visual learner btw)
“What’re you doing, stepbro?”
“No way, you’re my sister!” “I’m you _step_ sister…”
2:08 banded reverse lunge
2:50 banded pistol squat
3:40 banded bridge and curl
4:25 banded steptrough
5:00 banded bulgarian split squat
5:44 tke split squat drop
6:25 banded leg extension
7:08 banded frog press
7:50 banded single leg rdl
8:29 reverse leg press
8:56 banded step ups
Jeff needs to add this into his description
Thanks Legend !!
The combination of the banded frog press and Jesse’s shorts should have a disclaimer to only be done at home.
It’s for demonstration only. You wear appropriate clothes when you go to the gym.
@Maria Duran I’m not sure but I think it was humour 😉
I love the band workouts you show. Thanks to them I’m nearing no longer having to do assisted pullups, have been able to build my chest in multiple ways with no weights, and have been fixing my posture / shoulder by strengthening my rotator cuff. Working out when you’re fat and out of shape is hard, it’s even harder when some of the best exercises are locked off because you’re too weak and too heavy. Bands have made working out so much more accessible. Thanks for all the videos with them, Jeff!
I’ve always wanted to run a resistance band only workout, but was never confident about how much overload I would get. Thanks for the video!
Hey, you. Whoever’s reading this, this is your sign. Everything’s gonna be okay. You did not come this far to give up. I believe in you.
Good for you Jeff. You work hard, offer amazing content, and help others. Even Stallone is inspired by you.
You earned your success. Thanks for all you do.
I’ve just found your channel after recently stopping drinking and joining a gym , I’ve lost 2kg in the first 5 weeks and am doing a routine with weights , squat , deadlift . All your videos are so informative and detailed thank you so much 🙂 I’m around 102kg now and aiming for a healthy 85kg just getting into a new life style now 🙂
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