Quads, Hams, & Glutes

Resistance Band Workout Program

With Charles

This is an extremely intense leg workout. It's vitally important to perform this on a soft surface, such as carpet or a workout mat. Start with low resistance and gradually increase over time. You do not need to push yourself to failure during your initial attempts—work up to it. Going to failure can cause you to lose balance, which can be dangerous if you're not in a safe environment. Exercise good judgment: you can still achieve a great workout without pushing to absolute failure. There is nothing wrong with stopping a few reps early, taking a short break, and then continuing with another set.

This routine is designed to target the three powerhouse muscle groups of your lower body: quadriceps, hamstrings, and glutes. Together, these muscles drive athletic performance, protect your joints, and create a strong foundation for nearly every movement you do inside and outside the gym. I'll walk you through a sequence that challenges your strength, stability, and endurance using the XBAR resistance system.

The workout begins with quad-dominant movements such as squats, lunges, and step variations. These exercises build front-thigh strength, giving you power for explosive activities like jumping, sprinting, or climbing stairs. Resistance bands add progressive tension—meaning the deeper you squat or lunge, the harder your muscles have to work. This keeps your quads under constant stress, driving both strength and hypertrophy.

Now we'll get to the hamstrings. Band-resisted deadlifts and hip-hinge variations strengthen the posterior chain while also improving balance and coordination. Strong hamstrings are crucial for protecting the knees, improving sprint speed, and preventing injuries. You’ll also see how small adjustments in foot placement or tempo can dramatically change which fibers of the hamstrings are engaged.

Finally, the lets activate the glutes—arguably the most important muscle group for athletic power and posture. Glute bridges, kickbacks, and squat pulses with resistance bands will help you build strong, rounded glutes while improving stability in your hips and lower back. Focus on controlled form, breathing, and avoiding momentum, ensuring every rep counts.

Whether you’re training for strength, aesthetics, or performance, this workout is scalable for all fitness levels. Beginners can start with lighter resistance and higher reps, while advanced users can progress to heavier bands and add tempo variations. Perform this workout two to three times per week, allowing at least 48 hours between sessions for recovery. Combine it with proper nutrition and mobility work, and you’ll see noticeable improvements in lower-body strength, endurance, and overall physique.

Stick with this Quads, Hams, and Glutes routine consistently, and you’ll not only build stronger legs but also create a solid foundation for full-body performance. With proper technique and intensity, you can train confidently and safely while chasing long-term results.

75 Day - Extreme 1 - Chest / Delts / Triceps

75 Day - Extreme 2 - Back / Biceps

75 Day - Extreme 3 - Quads / Hamstrings / Glutes