20 Minute Resistance Band Workout

Resistance Band Squats x 20 each leg

  • Place the resistance band just above your knees.
  • Stand with your feet hip-width apart, with your hands at your chest or on your hips.
  • Bend your knees and push your butt back to lower into a squat.
  • Stand back up


Lateral Band Walks x 20

  • Place the resistance band around your thighs.
  • Stand in a half-squat position (not all the way down), with your feet about hip-width apart, hands locked in front of you or on your hips.
  • Take a step to the right with your right foot, so that your feet are shoulder-width apart. Then, follow with your left so that your feet are hip-width apart again.
  • Take three steps to the right, and then three back to the left. That's 1 rep.
  • Try to keep your weight in the center, keep your core engaged, and keep constant tension in the band.

Donkey Kicks x 20

  • Place the resistance band around your thighs.
  • Start on all fours with your knees under your hips and hands under your shoulders.
  • Kick your left leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top.
  • Return your left leg to floor for 1 rep.
  • Switch sides and repeat after performing the recommended number of reps on one side.

Fire hydrants x 20

  • Place the resistance band just above your knees, whichever feels more comfortable.
  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Without shifting your hips, left your right knee out to the side.
  • Slowly return to starting position for 1 rep.
  • Do 20 reps. Switch sides and repeat with your other leg
  • Keep your core engaged, so you're stabilized and not shifting your hips. 
  • You also want to try and keep constant resistance in the band.

Lying Side Leg Lifts x 20

  • Lie on your side with the resistance band around your thighs, shins or ankles. The lower the band on your legs, the more difficult it will be.
  • Bring your head off the ground and use your arm to prop yourself up.
  • Keep your legs straight, but angle them slightly in front of you as you lift your top leg off the ground, then bring it back down in a controlled motion.
  • Try to lift quickly and powerfully and then control as you lower.
  • Repeat x 20 reps then switch sides.