3 Resistance Band Exercises for Stronger Thighs, Hips & Glutes

Why I Started Strength Training My Legs

I used to belong to an amazing gym. I went frequently, loved it, and was pretty consistent.

But as I got older, life got busier. And suddenly I was finding more and more excuses not to go.

That’s what pushed me to start building my own home gym.

Today, I’ve accumulated everything from barbells and dumbbells to a treadmill and spin bike. But I started with simple equipment—the kind of things that don’t require a dedicated gym or a huge investment.

And honestly? Some of that simple equipment is still part of my routine today.

Why My Legs Became Such a Focus

I was a runner when I was younger, and I enjoyed the benefits of those runner’s legs for a long, long time.

But as I got older, my body started changing in ways I didn’t particularly love. The biggest change I noticed was in my legs.

After battling Graves’ disease and navigating perimenopause, the athletic shape I’d been accustomed to looked noticeably different.

My runner’s legs were starting to look a little more like sit-on-the-couch legs.

And it bothered me.

So I decided to do something about it.

I’ve been strength training for well over a year now, and I’m proud of how far I’ve come. I started with banded bodyweight squats. Today, I’m squatting with a 122-pound barbell.

The strength I’ve gained is significant, and I’ve seen real improvement in the muscular shape of my legs.

But I’m still working toward my goals.

Why I Still Use Resistance Bands

Heavy compound exercises like squats and deadlifts remain the foundation of my strength training.

But I haven’t abandoned resistance bands just because I can lift heavier weights.

I use them for accessory work that lets me give specific muscle groups a little extra attention—particularly my outer hips, inner thighs, and glutes.

They’re inexpensive, don’t take up much room, and work whether you’re just starting to exercise or have been lifting for years.

Here’s the three-move routine I use.

My Three-Move Band Routine

01 · OUTER HIPS & GLUTES

Lateral Band Walk

Equipment: Short latex loop band (or heavier fabric band as you progress).

1. Place the band just above your knees to start.
2. Stand hip-width apart with a slight bend in your knees.
3. Step sideways while maintaining tension on the band.
4. Bring the other foot toward it without letting the band go slack.
5. Continue in one direction, then reverse.

My routine: 3 sets of 15–20 controlled steps per direction.

Form tip: Keep hips level and knees tracking with your feet.

02 · OUTER HIPS & GLUTES

Seated Hip Abduction

Equipment: Short latex loop band and a sturdy chair. I use a basic metal folding chair.

1. Sit upright with your feet flat on the floor.
2. Position the band just above your knees.
3. Press your knees apart while keeping your torso steady.
4. Pause briefly and return slowly.

My routine: 3 sets of 15–20 repetitions.

Form tip: Control the return rather than letting the band snap back.

03 · INNER THIGHS

Standing Band Hip Adduction

Equipment: Long loop resistance band and a secure, low anchor point.

1. Secure the band to a sturdy furniture leg near floor level; ensure it cannot move or tip.
2. Loop the other end around the ankle nearest the anchor.
3. Stand sideways to the anchor and hold stable support for balance.
4. Start with the working leg slightly out to the side.
5. Draw the leg inward across the front of the standing leg.
6. Return slowly, without swinging your torso.

My routine: 3 sets of 15–20 repetitions per leg.

Form tip: Keep your hips facing forward.

Ready To Begin?

See all the basic equipment I started with on my own personal strength training journey including the bands I started with—see my beginner strength training guide.

Ready To Level Up?

See the heavier fabric resistance band I use.

Affiliate disclosure: This guide may contain affiliate links. If you purchase through one, I may earn a commission at no additional cost to you.

The Part I Want You to Remember

You don’t need an elaborate home gym to begin getting stronger.

And you don’t have to stop using beginner-friendly equipment once you become more experienced.

I still lift heavy. I still work on my squats and deadlifts. And I still pull out my resistance bands because they’re useful for the accessory work I want to do.

My legs are stronger than they’ve been in years, and I’m proud of the progress I’ve made.

I’m not finished. But I’m a long way from where I started.

Exercise note: Choose resistance that allows controlled movement, secure bands carefully, and adapt exercises to your ability. These exercises can strengthen targeted muscles, but cannot selectively remove fat from particular areas.