Resistance Band Workout

Lower Body, No-Gym Circuit

Hey ladies! Lately, I’ve been getting more requests for workouts that don’t require a gym membership! I’ve been fortunate to partner up with BForce Bands, and put together some great circuits for you to try at home! If you’re not sore the day after your workout or even two days after, I recommend adding more resistance, increasing your number of sets, or progress the exercise to make it more challenging. Good luck!

Equipment Needed: Large Ball, BForce Bands, Dumbbells

Resistance Band Workout

Lower Body Circuit

1. Wall Squats with Ball in Lower Back: 10-15 reps
Make sure your knees don’t come over the toes when you squat down! May add dumbbells or band around ankles.

2. Sliding Reverse Lunge with back toe on Slider: 10-15 reps per leg
Make sure your knee doesn’t come over your front toe when you lunge back!

Progression: Add dumbbells or band around ankles.
Regression: Hold onto wall for balance, or remove slider.

3. Hamstring Ball Curl with Heels into Ball: 10-15 reps
Lie on floor, dig your heels into the ball, and roll it in and out, focusing on hamstrings.

Progression: Single-leg curl, place dumbbell on pelvis.
Regression: Place heels on step-up rather than a ball.

4. Glute Raise with Ball and Resistance Band: 10-15 reps
Lie facedown on bench or bed with resistance band around ankles, ball in between feet. Raise ball up as high as possible, squeezing the booty!

Progressions: Add higher resistance band, replace ball with dumbbell.
Regression: Remove ball and resistance band

5. Glute Kickback with Resistance Band on Ankle: 10-15 reps per leg
Get on all fours, fasten resistance band to one thigh and the opposite ankle. Kick up and squeeze the glute.

Progression: Add higher resistance band, do static holds, add pulses, add ankle weight.
Regression: Decrease resistance band.

Repeat circuit for 4-5 rounds and rest as needed!

Use code AshleyKfit for 10% off BForce Bands at!

Did you love this circuit? Hate it? Leave me a comment on Facebook or Instagram (@AshleyKfit) and I’ll modify the workouts for you! You can also check out my site! Have an awesome week, ladies!

Ashley Kaltwasser

Ashley Kaltwasser is the three-time Bikini Olympia Champion and two-time Bikini International Champion. She is a Team Gaspari, Better Bodies and MuscleEgg athlete, sponsored by Liquid Sun Rayz & a former collegiate track athlete. Ashley believes that serious fitness doesn’t have to be boring. In her “Keep it Fresh” column, she share ways to keep your training and nutrition fun and flavorful.

Facebook: /BikiniProAshley
Twitter: @AshleyKfit

Get Ashley’s Leg & Glute Workout at For sponsorship, appearances etc, please email

©2023 Advanced Research Media. Long Island Web Design