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Leg Builder
Squats, lunges and curls that prove bands can build serious lower-body strength.
Duration
45 min
Exercises
6
Total sets
21
Level
Advanced
MusclesQuadsHamstringsCalves
KitResistance band set
No more skipping leg day. This session covers every lower-body base — a squat for the quads, a lunge for unilateral strength, hamstring curls for the back of the leg, and calf work to finish. Use your heaviest bands.
How to run it: Warm up for 5 minutes with light, easy movement. Work through the blocks top to bottom. Pick a band where the last 2 reps of every set are genuinely hard. Tap each exercise as you finish it, and use the built-in rest timer between sets.
0/6exercises done
1
Warm-up
- 2 × 12
2
Strength
Heaviest bands. Full depth, controlled tempo.
- 4 × 10–12
- 4 × 10 / side
3
Hamstrings & calves
- 4 × 12–15
- 3 × 12 / side
- 4 × 20
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