There are so many resistance-band-only moves I love, and today I’m sharing three that always leave me feeling extra sore. Grab your Rec Sweat bands and try these, or save this post for your next leg day.
All 4’s Banded Hip Openers
Don’t let this one fool you — it looks simple but it’s incredibly effective. I like to include it in warm-ups or as a “burner” at the end of a leg session. Moving through the full hip range of motion engages the glutes and the deep core, which is a big win. Aim for 5–8 reps per side for 2–3 sets. You’ll feel it in all the right places.
Banded Hip Thrust Openers
Hip thrusts are already a staple, but the “openers” variation will target muscles in ways you might not expect. My best tip: pause slightly longer at the top than feels natural and push into the band by pressing outward through both knees. This increases time under tension and builds strength. Try 10–12 reps for 3–4 sets.
Banded In And Out Jump Squats
If you’re hesitant to add a band for this one, I get it — but the added resistance brings a whole new challenge. Jump squats are tough on their own, and the band increases the demand on your glutes and hips every time you land and explode up. Keep the movement controlled, focus on a powerful drive, and try 8–10 reps for 2–3 sets.
Recreation Sweat Resistance Bands
I designed these neutral-toned resistance bands to be high-quality, versatile tools you can rely on. The Rec Sweat set includes three strengths — light, medium, and heavy — so you can progress or mix intensity depending on the exercise. They’re great for warm-ups, strength work, and finishing burners. Use the band that challenges you without sacrificing form.
Want more band-focused workouts? Try combining these moves into a circuit: all 4’s banded hip openers (each side), banded hip thrust openers, and banded in-and-out jump squats. Perform each exercise back-to-back with minimal rest, repeat the circuit 2–4 times depending on your fitness level, and finish with a short cool-down and mobility work to help recovery.