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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

  • 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
  • I would love to do these exercises, but with a bad back and bad knees I wonder if it is recommended for me to do these. I love exercising I always did but now I find I can't do them as well and without pain. - 9/3/2013 12:01:13 PM
  • Too short of a workout, but great moves. - 8/29/2013 10:59:15 AM
  • Im loving this site! wish I had discovered it many moons! ago... but, I got it now! so helpful to beginners like myself, Im finding everything! I need. Thank you SparkPeople! - 7/30/2013 11:21:07 PM
  • Good video! - 7/10/2013 12:19:10 PM
  • great video - 6/19/2013 3:45:56 AM
  • Just got back from the gym where I did legs today with a body bar and weights. This was a nice extra when I got home! I love spark people!! Thanks! - 6/5/2013 10:08:43 AM