5-Minute Resistance Band Butt and Thigh Workout

butt and thigh workout

It's that time again... Friday's 5 Minutes of Fitness!

In celebration of the first day of summer, I (Kalie) decided to exercise outside yesterday. To switch things up, I used one of my bands for some added intensity. If you don't have a band, no worries! You can do all of these exercises without one.

Why bands ROCK

Bands are an awesome way to add resistance to any workout. If you're traveling and don't have access to free-weights, throw a band in your suitcase. You'll be able to break a sweat and get in a great workout without even leaving your hotel room.

Take it a step further and keep one in a kitchen drawer at home so you're able to get in a few moves while cooking—there's nothing better than a multitasking move


The Workout

Today we're going to challenge ourselves with a quick 5-minute lower body burnout. The moves in this workout use strength, balance and can help improve pelvic, hip, and knee stability.

Muscles Targeted

  • Full body with an emphasis on your glutes, quads, and hamstrings

What You'll Need

  • A looped resistance band (light or medium)

A resistance band is helpful for adding intensity and targeting smaller muscles. If you have dumbbells, incorporate them into some of the sets to further step up the challenge. If you don’t have any equipment, you can still get in a great workout with this routine. 

I used a medium resistance band for this workout. 

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How to Use This Routine

Focus on the motions of each move and execute them with intention. Don't worry about how fast you perform each move; instead, strive to maintain proper form. Your core will engage automatically through the positions we will be working in, but don't forget to engage it mindfully, creating that rib-to- hip connection.

If you notice your form starting to suffer, use a band with less resistance or lose the band altogether. 

Other Workouts to Pair with This Session

Lower body workouts can be an excellent add-on to a strength training, cardio or HIIT workout. When done afterward, this routine can be an excellent burnout round on already-worked muscles.

After finishing your workout, don't forget to thank your amazing body for all its hard work!


Cheers to a healthy lifestyle and living FULLforLife!

xo, Pam & Kalie

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