5-Minute Lower Body Workout with Band

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About This Workout
In this workout, Coach Nicole will lead you through a series of 3 exercises (plus stretches) that will work your entire lower body. Perfect for travelers or home exercisers, the exercises in this workout require very little space and can be done virtually anywhere!
  • Length: 5 minutes
  • Equipment: Resistance band
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Lower body (quads, glutes, hamstrings, outer thighs)
  • Fitness Level: Beginner to advanced
  • Impact: Low-impact
  • Safety Precautions: Warm up before starting this workout and wear athletic shoes.
  • Extra Tip: You only need one resistance band, no matter what your fitness level may be. Keep your hands down for light resistance, at the hips for moderate resistance, and up at the shoulders for heavy resistance.

Member Comments

  • Coach Nicole, as usual amazing video! I'll add this one to my series for tomorrow. This should help me do my lunges better. I quit doing them because they hurt my back & I would have to take meds for it. I'll have to go buy the bands. I have a band, but it's not like that one! I hope everyone has a blessed day! lyl! - 6/20/2015 1:58:11 AM
  • Would like to be able to print off upper & lower short video w/bands to be able to do exercises when not at home w/computer - 2/27/2015 4:35:53 PM
  • All the videos I have watched start with - remember to warm up before doing these exercises. What does a warm up consist of? Do you have a Video? - 12/20/2014 3:27:13 PM
  • It's interesting for a person like myself who is always in meetings and driving. Where can I get the belt on this video? - 10/29/2014 12:11:52 PM
  • Thins one and the 8 minute lower body w/ band are both on my favorites now!
    I haven't been able to do lunges (due to weight and stress on knees) since I was a teenager. This video made it possible, because I had no idea the resistance band could be used that way, and it didn't hurt my knees at all!

    Looking forward to more with the bands! - 9/6/2014 10:14:05 PM
  • Thank you for sharing. I will try this tonight while at work. - 9/3/2014 9:51:07 AM
  • I really like this video. I've always had a hard time with keeping my balance on lunges, but the bands seemed to help me keep it steady. Thanks! - 7/18/2014 7:48:39 PM
  • Liked this, short sweet and effective. I like it because I can't bend my knee that much on lunges so harder resistance and less movement gets results. - 7/13/2014 2:01:55 PM
  • Tougher than expected. Thanks, SparkPeople. - 6/5/2014 9:43:29 PM
  • Thank you Spark I watched all the videos of the band workout I have had the bands for a couple of years but did not know the right tray to use the bands. The videos are very helpful.i will be exercising with the help of the videos and the bands tomorrow after my doctors appointment. Can any one tell me is it possible to loose weight by following the exercises shown in the videos . - 6/1/2014 11:16:44 PM
  • I am really out of shape. 62 and need to lose 50 lbs it is finally time for me to care about myself. (I'm lazy) after doing this exercise the stretching part I can't even raise my leg high enough behind me to grab my foot to stretch. If I keep on exercising will I hopefully be able to do that? I am exercising with "Walk away the pounds" Just started. Have a long way to go - 4/5/2014 4:07:29 PM
  • I there a way to add this to my workout schedule so that I can find it easily? I am still learning how to navigate within this website. Thank you for all that you do. - 2/22/2014 12:16:37 AM
  • Thanks Smartcoach for taking the time to demonstrate proper technique and for exercising along with us
    Again thanks - 1/5/2014 2:17:30 PM
  • I LOVE these short workouts! Thanks for the easy to follow directions! I tend to go whole hog and overdo it when I start a new workout routine, this lets me ease into it and I'll be more likely to continue. Looking forward to another loss at TOPS tomorrow! I am trying the Zig Zag diet plan, so now I won't feel guilty on the weekends when we eat out a lot. Love the resistance bands, much easier to use than free weights and I can keep them on my desk to remind me to do the routines. Great website! - 11/13/2013 1:07:30 AM
  • This helps me regain flexibility in my spine, thanks! - 9/17/2013 12:42:47 PM