While using resistance bands for leg exercises seems a little awkward at first, once you get used to it then the exercises become a breeze. The resistance bands can be used to work your calves, hamstrings, glutes and everything in between. When using resistance bands you want to make sure that there is enough tension so that the exercise is a challenge, but not so much that it will wear you out after just a few repetitions. For general health training, several reps of moderate difficulty is better than fewer reps of extreme difficulty.
Side Steps
Wrap the resistance band around both legs just above the ankles. The easiest way to do this is to wrap almost half of the resistance band around each leg, leaving about 6 inches of space between the legs. Then while standing straight up, begin side stepping to the right for about 6 steps, then side step back to the left for about 6 steps. You want to keep the legs as straight as possible so that you are working the muscles on the sides of your legs as well as your butt.
Forward Leg Raise
Place one foot about midway on the resistance band and then wrap one of the ends around one of your legs, just above the ankle. Slowly kick out with the wrapped leg as far as your flexibility will allow, then slowly return to the starting position. Do this for several repetitions then switch legs. It is important to keep your back straight and make sure that all of the movement is coming from your legs and not your waist.
Calf Raises
Stand on the mid point of the resistance band with both feet, then spread them so that they are about shoulder width apart and the band is under the front of your foot. Take the resistance band handles into your hands and then raise your hands to shoulder height with your elbows tucked into your sides. While maintaining a straight back, slowly stand on your toes until your calf is fully extended, then slowly return to the starting position. Remember that the slower you do these exercises the better.