Resistance Bands Challenge: Week 2 – Legs & Butt

See what bands can do for your legs and butt!

Last week we challenged you with an intense arm workout. This week we’re focusing on tightening that butt and toning those legs. This legs and butt workout is Part II of our 4-Week Resistance Bands Challenge.

Equipment Needed: resistance band, interval timer, yoga mat or soft surface

Equipment Recommended: Interval Timer (Gymboss is a free app download), Black Mountain Resistance Band Set

What to Do: Below are instructional videos explaining the main movements you’ll rely on in these workouts. Once you watch them, the movements will eventually flow. Resistance bands provide a different type of burn, so don’t let the light weight fool you. If this is your first time using bands, go easy at first to get a feel for the controlled motion. If you want to increase the resistance on certain workouts, widen your stance. To decrease the resistance without jumping down a full band, use one foot and center it. Always bend slightly at the knees and keep your core tight. It is also important that you control your motion when moving down. Instead of letting gravity bring you down, perform a nice, controlled movement, allowing full control of the band. That will make all the difference! For best results, do this workout twice each week.

Please Note: If you have purchased new resistance bands, some need to be broken in and are challenging initially. Start with a lighter weight band and build up to a more challenging band.

Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds


1.Squats – 1 minute
2. Lunges with Kickback – 1 minute each side
3. Squat with Side Leg Lift – 1 minute each side
4. Lunge Pulse – 1 minute each side
5. Single Leg Bridge – 1 minute each leg


Lunges With Kickback

Squat with Side Leg Lift

Lunge Pulse

Single Leg Bridge

Why not complete our 30-Day Clean Eating Challenge. An amazing routine needs an amazing meal plan to show off those results you’ve worked hard for.

Check out our previous Resistance Bands Challenge:
4 Week Resistance Bands Challenge: Week 1 – Arms

View the remaining Resistance Band Challenges below:
4 Week Resistance Bands Challenge: Week 3 – Chest & Back
4 Week Resistance Bands Challenge: Week 4 – Core

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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    1. This workout should be completed at least 2x per week, but can be completed more, if you’re feeling up to it. Just make sure that you add a day of rest between each workout.

    1. Lorena, Most of the videos had to be replaced as they were no longer available. As a result, most of the exercises
      had to be changed as well. Only squats use bands, those can be replaced with dumbbells if you prefer. Thank you. 🙂

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