It’s easy to underestimate the humble resistance band. While it may not be the most exciting piece of equipment out there, anyone who has done a banded crab walk or glute bridge will know it can deliver a serious burn.
And resistance bands aren’t just useful for warm-ups or activation exercises. A review of studies comparing elastic resistance training with conventional weight training – including free weights and machines – found no significant difference between the two when it came to improving upper- and lower-body strength.
Add to that the fact that resistance bands are inexpensive, portable and take up very little space, and they’re a useful addition to any home workout set-up. The only question is: where do you start?
Luckily for us, Frida Redknapp has an answer. The model, founder and mother of five recently shared a seven-move resistance band workout on Instagram designed to target the lower body and glutes.
‘Resistance bands are seriously one of the easiest workout tools to take anywhere,’ she wrote. ‘[They’re] lightweight, simple and effective. Perfect for a quick lower-body and glute workout at home, at the gym or on the go.’
She continued: ‘Save this one for the next time you want a quick, effective glute burn without needing a bunch of equipment.’
Frida Redknapp’s 7-move resistance band workout
Complete 2-3 sets of the following
Banded squat x 12–15 reps
Banded curtsy lunge pulse x 10–12 reps each side
Banded leg extension toe taps x 10–12 reps each side
Banded toe taps x 10–12 reps each side
Lateral band walk x 10–15 reps
Banded donkey kick pulse x 10–12 reps each side
Banded lunge pulse x 10–12 reps each side
How to do the moves1. Banded squat
- Wrap a resistance band around your legs just above your knees and stand with your feet around shoulder-width apart, creating tension in the band.
- Push your hips back and bend your knees to lower into a squat, keeping your chest lifted and your knees tracking in line with your toes.
- Maintain tension in the band throughout – don’t let your knees collapse inwards.
- Drive through your feet to return to standing, squeezing your glutes at the top. Repeat.
2. Banded curtsy lunge pulse
- Wrap a resistance band around your legs just above your knees and stand with your feet hip-width apart.
- Step your right leg back and across behind your left, then bend both knees to lower into a curtsy lunge.
- Keep your torso upright and your hips and shoulders as square as possible.
- Staying low, pulse up and down through a small range of motion for the prescribed number of reps, then repeat on the other side.
3. Banded leg extension toe taps
- Start on all fours, with your forearms resting on the floor and a resistance band wrapped around your legs just above your knees.
- Extend your right leg straight behind you, maintaining tension in the band.
- Keeping your leg straight, move it out to the right and tap your toes on the floor.
- Return your leg to centre, then continue for the prescribed number of reps before switching sides.
4. Banded toe taps
- Wrap a resistance band around your legs just above your knees and stand with your feet hip-width apart.
- Shift your weight onto your left leg, then straighten your right leg and move it out to the side, tapping your toes on the floor.
- Move your right foot diagonally backwards and tap the floor again.
- Finally, extend your right leg directly behind you and tap your toes to the floor before returning to the starting position.
- Complete your reps, then switch sides.
5. Lateral band walk
- Wrap a resistance band around your legs just above your knees and stand with your feet hip-width apart.
- Push your hips back and bend your knees slightly to lower into a half-squat.
- Step one foot out to the side, keeping tension in the band.
- Follow with the opposite foot until your feet are hip-width apart again.
- Continue stepping laterally while maintaining the half-squat position and keeping your knees from collapsing inwards.
6. Banded donkey kick pulse
- Start on your forearms and knees, with your elbows under your shoulders and knees under your hips.
- Position the band underneath your left knee and just above your right knee.
- Keeping a 90-degree bend in your right knee, lift your right leg up and back towards the ceiling without arching your lower back.
- At the top of the movement, pulse your leg up and down through a small range of motion for the prescribed number of reps.
- Lower with control, then repeat on the other side.
7. Banded lunge pulse
- Wrap a resistance band around your legs just above your knees and stand with your feet hip-width apart.
- Step one foot backwards and bend both knees to lower into a lunge.
- Keep your torso upright and maintain tension in the band.
- Staying low, pulse up and down through a small range of motion for the prescribed number of reps.
- Return to standing, then repeat on the other side.
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Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.