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Lower Body Resistance Band Moves for Beginners

Best Lower Body Beginner Moves

What are the best lower-body resistance band moves for beginners? Fitness is a never-ending journey and everyone has to start somewhere. It can be very overwhelming when you are first starting out, and the soreness after your first leg day doesn’t make things easier. There are many training methods, tools, and endless amounts of information on how to work your lower body. Here at Stroops, we believe in optimizing movement for everyone everywhere, especially leg day movements. We have put together our best lower-body resistance band moves for those embarking on their fitness journey.


The best way to increase your strength and body composition is resistance training. Resistance bands are a great way to keep things simple. They are portable so you can use them at home, on the road or in the gym. Our beginner resistance band moves for the lower body will use two of our classic products, the Loop and Toner. We have stuck to basic movements that will give you the most bang for your buck during your workout.


  • Squat
  • Glute Bridge
  • Banded Squat
  • Lateral Walk
  • Glute Kickback


You have a couple of options for your workout using these movements. You can perform each movement for 5 sets of 10 repetitions or put them in a circuit, performing each movement for 40 seconds and resting for 20 seconds, for 5 rounds. As you go through your workout, remember to focus on performing quality reps. As you get better, you can increase the resistance of your resistance bands or progress to one of our more advanced resistance band kits such as the VITL Kit or Son of the Beast Pro.