Build Bigger Legs with Bands (NO WEIGHTS!)

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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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