Intense 5-Minute Resistance Band Leg Workout | How to Get Bigger Legs!

By
Mike Kenler
September 14, 2020

Intense 5-Minute Leg Workout — Resistance Band Only!

What is up Aliens! Today, we are going to complete an intense 5-minute resistance band leg workout. This 5-minute routine can be performed as a one round finisher or complete it multiple times for a full leg workout. Let’s get them gains together!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A resistance band

Skill level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

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To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps, increase resistance and/or take fewer breaks.

1. Alternating Lunges

Wrap the resistance band around a stable pole at roughly the height of your chest. Grab both handles with your palms facing down and step forward to create resistance. 

Now, lunge forward with one leg while keeping your front knee over your front ankle. Then, step back to the starting position and repeat the motion on the other side. Keep your back straight and your core engaged for maximum results!

2. Pull Throughs

Wrap the resistance band around the pole at roughly knee height. Grasp the handles with your hands together and your palms facing towards you. Assume a standing position and straddle the resistance band.

Hinge at the hips while keeping your legs slightly bent. Release some tension in the band. Then, contract your glutes to pull the band through your legs and return to the starting position. Squeeze your glutes hard at the top and repeat!

3. Straight Legged Deadlift

Attach the resistance band to an elevated hook or a similar stable object. Grasp the handles with your palms facing down and your arms straight.

Assume a standing position with your feet shoulder width apart. Engage your core, bring your shoulder blades together, and keep your chest held high.

With only a slight bend in your knees, slowly bend over at the waist, bring your hips back, and bring the handles down until you feel a deep stretch in your hamstrings.  Keep your back straight and your core tight. Now, contract your hamstrings as you return to the standing position and squeeze your glutes. Maintain tightness in your core and repeat!

4. 1-Legged Leaning Calf Lift

Keeping the resistance band in the elevated position, take a step back and lean backwards to generate more tension.

Lift one leg slightly off the ground and contract your calf to lift upwards. Squeeze your calf hard at the top and try to maintain balance on one foot. Switch to the other leg at half time and repeat!

5. Overhead Squat

Assume a standing position on the resistance band with your feet roughly shoulder width apart and your toes angled slightly outwards. Grab the handles and raise them above your head with your arms relatively straight — make sure your palms are facing away from you in this position. 

Squat down until your hips reach just below your knees. Then, contract your legs and glutes to fire upwards. Return to the squat position and repeat!

*Mimic this dumbbell variation with your resistance band!*

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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