Band Lower Body
Squat, hinge, single leg and glutes, with a band and the floor.
Coach's note
Split squats are per leg, band walks are steps each way, Pallof presses are per side.
The session
- 1
Band Squat
3 x 12 · rest 60s
Stand on the band, handles at the shoulders, squat.
- 2
Band Good Morning
3 x 12 · rest 60s
Band under the feet and behind the neck. Hinge at the hips, back flat.
- 3
Split Squat
3 x 10 · rest 60s
Feet staggered and fixed. Drop the back knee straight down.
- 4
Glute Bridge
3 x 15 · rest 45s
On your back, feet flat. Drive the hips up and squeeze at the top.
- 5
Lateral Band Walk
3 x 10 · rest 45s
Mini band above the knees, half squat, step sideways. Reps are steps each way.
- 6
Pallof Press
3 x 10 · rest 45s
Band anchored to the side. Press it straight out and do not let it turn you.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Band Lower Body as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore Strength workouts
- Full Body ASquat, hinge, press, pull — the whole body in five movements.
- Lower HeavySquat and deadlift led, with unilateral work behind them.
- Upper Body & GripPressing, pulling, and the grip that fails on carries.
- Posterior ChainHamstrings, glutes and back — the HYROX engine room.
- Single Leg & CarryOne leg at a time, then load and walk.
- Bodyweight StrengthThree pairs of opposing movements. A table to row under is the only kit.
- Band Full BodySix moves, one band, three rounds.
- Band Upper BodyPull, press and the small muscles at the back of the shoulder.
- Dumbbell Full BodySquat, hinge, lunge, press, row and press overhead. Two dumbbells.