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It is very beneficial to be able to do squats with resistance bands because squat is the king exercise in the gym, and we don't want to miss that in our resistance band workouts.ickbacks. With kickbacks we conclude the group of resistance band leg workout for upper legs, as it trains glutes. To do this, you start with your hands and knees on the ground. The elastic is anchored to a low hook and the handle is under your foot like in the pictures below.