Contents

A Resistance Band Workout Routine That Will Make You Lean and Toned

by: Yuri Elkaim

No time? No space for fancy gym equipment?

No worries. You still can get a great workout.

It’s true: You don’t need to invest tons of money in gear or sacrifice hours at the gym to get strong and lean. I’m going to show you how you can get a great fat-burning, muscle-defining workout with minimal equipment in less than 30 minutes.

And when I say “minimal equipment,” I mean just one step up from doing bodyweight exercises. We’re going to use an underappreciated exercise tool that’s inexpensive, lightweight, and adaptable – and it can give you a powerful workout wherever you are.

What, exactly, is this amazing piece of equipment?

The humble resistance band.

Resistance Bands Deserve Some Respect

Traditionally, resistance bands have been used as rehabilitation tools by physical therapists, and as a result they aren’t always recognized for their muscle-building potential.

And that’s a shame.

Looking at those rubbery, multicolored bands, you might find yourself asking,“Can resistance bands really build muscle?”

Yup. Anything that challenges your muscle will cause them to grow.

Your body doesn’t care whether the resistance comes from barbells, machines, bodyweight exercises, resistance bands, or a sack of potatoes.

All your muscles know is that they’re being asked to do something that they find difficult and, as a result, they must grow to keep up.

I would argue, though, that resistance bands are one of the most effective ways to build muscle – even better than some of the more traditional options like dumbbells and barbells.

It all boils down to science.

Resistance Bands vs. Free Weights

Let’s dive into some physics.

First, let’s talk about free weights, which work with gravity to resist your movements.

The amount of resistance that they provide is directly dependent on their relationship with gravity – which pulls things straight down to the ground.

Pretend you’re doing a biceps curl while holding a dumbbell.

When you’re at the bottom of the movement, there’s virtually no resistance. But as you lift it, it gets more challenging, reaching its peak when the dumbbell is parallel to the ground and your elbow is at a 90-degree angle.

And as you continue to lift toward your shoulder, the movement gets easier again.

Resistance bands work differently because they don’t depend on gravity.

The more you stretch them, the more they resist your movement. That means for that same dumbbell biceps curl, you’d have to work harder after your elbow got beyond that 90-degree mark because the band is being forced to stretch even further.

Another thing that I especially love about resistance bands is that they can train your muscles in ways that can be almost impossible with free weights.

For instance, take the standing row – which is a great posture-fixer for those of us who sit a lot.

You can’t even do this exercise, really, with free weights, because it requires you to stand tall while pulling a weight toward the bottom of your rib cage as you squeeze your shoulder blades together. Gravity would make it impossible.

But if you do this same exercise with a resistance band – wrapping it around a sturdy base and then pulling the band along your sides while retracting your shoulder blades – you’ll help strengthen your rhomboids and other posture muscles.

And not only that, resistance bands weigh virtually nothing, are flexible, and can easily go with you wherever you are. If you travel frequently, then, resistance bands are a perfect way to still keep up your workout routine without having to cart around big, bulky weights.

How to Use Resistance Bands

But can you really work most of your major muscles with resistance bands?

Yes, if you set up your program right.

As we’ve seen, resistance bands can be used to work movements that free weights can’t. And because of their adaptability, resistance bands are ideal for adding resistance to large, complex movements that would be extremely difficult – even dangerous – to do with free weights.

I’ve created a simple, quick workout that can be done with a resistance band. You’ll also need a step of some kind and a sturdy post to wrap the band around.

This workout is done circuit-style, meaning that you move quickly from one exercise to the next with no rest between them. For each exercise, do as many reps as you possibly can while maintaining good form in 30 seconds.

Once you’ve completed the circuit, recover for a minute and then repeat. Do the entire circuit a total of 3 or 4 times.

One circuit should take about four and a half minutes to complete, and the entire workout can be completed (depending on many times you do the circuit) in around 20 to 25 minutes.

Since it is a circuit-based routine that focuses on compound movements and large muscle groups, this workout is ideal for burning fat and increasing muscle definition.

As always, be sure to warm up before and cool down after your workout.

Your Resistance Band Workout Routine

Watch the video for the exercise demonstrations (Note: the video is old, but the content is timeless)

Exercise 1: Squat Press

Stand up straight, with your feet about shoulder-width apart and the band firmly under your feet.

Holding one side of the band in each hand, bend your elbows so that your hands are on either side of your face with your palms facing inward and the band on the inside of your wrist.

Keeping your core tight and your back straight throughout the movement, drop into a squat.

As you stand back up, press your hands above your head in a shoulder-press.

Exercise 2: Step ups with Curls

Brace the middle of your resistance band under something heavy on the floor behind you and stand facing a box, chair, or other step with one end of the band in each hand.

Leading with your right leg, step both legs up onto the box. Perform a bicep curl against the band at the top. Slowly step back down and repeat with your left leg.

Exercise 3: Lateral Raises

Stand upright on the band, holding one end in each hand. Keeping your back straight and your core tight, lift arms out to the side until your hands reach shoulder height, keeping elbows soft to protect the joint.

Slowly lower your hands back to the starting position.

Exercise 4: Lateral Lunge with Diagonal Chop

Wrap your band around a strong upright pillar or pole. If your band has handles, use these to create a loop, leaving you with one end of the band to hold on to.

Take a few steps back to place tension in the band and stand with your right side to the pole. Keep your arms straight, your back straight and your core tight during the entire exercise.

With your left leg, lunge out to the side and bring your hands down in a diagonal motion across your body. Return to the starting position. Perform 30 seconds on each side.

Exercise 5: Reverse Lunge with Row

Slide the band higher on the pole, holding a handle in each hand.

Face the pole and take a few steps back to create tension. Take a step backwards with your right leg and drop into the lunge position. When you return to the starting position, pull your shoulder blades back and row against the band.

Perform this exercise for 30 seconds on each leg.

Exercise 6: Alternating Chest Press

Stand with your back to the pole and a handle of the band in each hand. Bring your hands up to chest level. Keeping your core tight and your back straight, push your right arm in front of you. Repeat with your left arm. Alternate arms for 30 seconds.

Exercise 7: Static Squat with One-arm Row

Face the pole and hold one end of the band in each hand. Sink into the squat position, with tension on the bands. Pull your right arm back to perform a row. Repeat on your left arm, alternating sides.

Safe and Effective Workouts

Resistance bands are a great way to work your entire body with a minimum of space, time, and equipment.

And here’s another important tip: Always be sure to inspect your bands for signs of wear before your workouts, so that you stay safe as you get fit.

By incorporating resistance tubing and bodyweight workouts into your routine you can easily get and stay fit no matter where you are.

Looking For More Workout Fun?

Check out this 20-minute bodyweight circuit, which you can alternate with the resistance tube workout. Mixing it up keeps your body guessing and your results coming.

You can download my Bodyweight Circuit Workout, which includes an instructional video, workout tracker, and follow-along audio, right now – for FREE! – by clicking the banner below.

Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.

32 Resistance Band Workouts for Lower Body, Arms, Legs, Abs, and Core

Last Updated on January 21, 2020

There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.

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You probably heard of resistance bands already or have seen them in the gym and wondered about their purpose.

Maybe you’ve used them in your workout or wondered if they really are effective in helping you achieve your fitness goals.

First off, resistance bands — as your workout equipment of choice — have the advantage of being completely portable and affordable.

These strong rubber strips usually come with handles at the end. They fit perfectly in a small bag, and you can take them anywhere. It makes them the ideal workout equipment to take when you travel.

Regardless of your destination, you’re assured of being able to stay on top of your fitness goals. There is no setup necessary, and the routines will not require you to occupy a huge amount of space.

Moreover, you can usually find quality bands that cost below fifty dollars.

The bands are a great toning tool. Moreover, if you are looking for an alternative to weightlifting, resisted exercises give you the same benefits as when you’re lifting weights. It is safer, too, as you can do resistance training alone, whereas a training buddy to check on your safety is always necessary when you are lifting barbells.

The following are the health benefits that you can reap when engaging in resistance band training:

  • improved bone density
  • whole-body fitness
  • enhanced mobility and agility
  • prevention of ligament and joint injuries
  • toned body

Resistance band exercises can be included in or combined with any strength-training routine.

Side note: If you are looking for additional motivation to exercise and lose weight, try this app that will pay you for your weight loss efforts (up to $10,000).

Who benefits from resistance band training?

A lot of athletes can reap the fitness benefits that come from doing resisted strength training. Runners, swimmers, weight lifters, football players, and Crossfit athletes are some of the few whose performance can be improved by resisted workouts. And because resistance bands are relatively safer to use compared with dumbbells, even newbies and the elderly can use it for strength training.

Whether you’re a newbie or a pro in strength training, there are some things you need to keep in mind before working with resistance bands.

3 Essential Reminders When Doing Resisted Workouts

  • Make sure that the band can provide the right level of resistance you need for your workout.
  • Make sure that you are really exerting close to the maximum effort each time you work out with using the resistance band.
  • Make sure that you keep maximum effort during your reps in order to reap the strengthening benefits of any resistance band workout.

Today, in this post, we are featuring 32 resistance band workouts that target your lower body, arms, legs, abs, and core for total whole-body fitness.

These exercise routines have been designed to tone the target areas of the body, develop your strength, and improve your mobility and agility.

However, keep in mind that in order to achieve overall health, you have to commit to doing these exercises at least four times a week and practice healthy eating habits. For example, having a high-protein breakfast sustains you longer than having a carb-filled meal.

Now, here are the moves.

Lower Body and Legs Resistance Band Exercises

1. Curtsy lunge

via New York Post

By adding resistance as you do your legwork routines, you’ll get a shapelier derriere. Not only that, you’ll get a stronger core and more toned legs in the bargain.

2. Lateral band walk

via Skimble

This exercise move is an awesome way of working on your thigh and hip regions, as well as the glutes. It prevents injury by stabilizing your hips and knees. Keep this move as part of the routine for your warm-up.

3. Skater squat

via Get Mom Strong

This workout move offers a lot of fitness benefits. Develop your core strength, work on your unilaterals, and improve your balance and mobility all at the same time. Remember to not rush in completing your reps.

4. Resistance band good morning

via Ross Training

Improve your lower back strength with this move. However, it’s also more than that as the exercise also develops your glutes, hamstrings, and the entire spine region.

5. Superwoman press

via Cosmopolitan

Develop muscle strength with this super move. This exercise is perfect for toning your legs and arms simultaneously.

7. Clamshells

via Yuri Elkaim

This is a modified version of the regular clamshells workout move. The benefits you can reap from this exercise include toning your outer thighs and glutes region, hip strength, and stability of the pelvic muscles.

8. Standing calf raise

via Bodylastics

You don’t have to go to the gym to improve the tone and size of your calves. With this exercise, you’re developing the calf region even while you’re at home.

9. Resistance band leg training

via Fit Simplify

The legs are an important region of the body. Accomplish this set of site-specific exercises to strengthen this area for better balance and mobility.

10. Lazy girl booty circuit with resistance bands

via Physical Kitchness

Get a toned butt without the hassle of squat exercises. It is one of the most effective exercise routines that gets your shapes up your behind.

11. Fire hydrant

via Fit Me Forever

This exercise gives your glutes the best form. Moreover, it stabilizes your hips, giving you the freedom to move!

Arms Resistance Band Exercises

12. Band skull crusher

via Bodybuilding

Despite its intimidating name, this move is friendly for beginners looking for a workout that develops their triceps region. It is an effective exercise for gaining strength in your upper arms.

13. Bicep curls

via Popsugar

Do this basic exercise move minus the dumbbells. It’s a great way to tone and strengthen arm muscles.

14. Resisted pushup

via Shape

As a part of a whole-body exercise routine, the resisted pushup targets your back, chest, and arms. Try shortening the length of the band for a more challenging and faster fat-burning move.

15. Tricep push-down

via Dyna Pro

The primary target of this exercise is your triceps. In addition, your shoulders, forearms, and chest get a workout, too. It is an ideal workout for beginners.

16. Split stance, one-arm, resistance-band chest press

via bodbot

Activate 12 muscle groups with this move. Feel the fat melt away.

17. Face pull

via Gym Junkies

Add face pulls to your regular routine to offset the vertical and horizontal presses you put in during workouts. This move is great for improving your posture. A totally unexpected benefit, right?

18. 15-Minute resistance band triceps workout

via Paleo Hacks

Enhance your strength and improve your overall body performance with this workout that targets your triceps. It helps stabilize your shoulder and aids your balance.

Abs and Core Resistance Band Exercises

19. Leg lift to frog drop

via Oxygen

Resistance bands are great for abs training. This routine pairs the band with Pilates moves for the ultimate ab workout. Remember to breathe the Pilates way as you do the parts.

20. Bicycles

via Redefining Strength

Make sure that when you are doing crunches you are targeting more than just your abs region. This move ensures that you reach the fitness target you’re aiming for.

21. Woodchopper

via Pop Culture

Burn those abdominal fats away with this workout. Simultaneously, you can develop the muscles and strengthen your ab region.

22. Seated row

via Get Healthy U

Strengthen your core and train the muscles of your upper back with this exercise. Strong muscles between help you do chest presses and pushups more efficiently.

23. Side plank row

via Lookin’ Good Mama

Build a stronger core with this exercise. It’s a simple yet intense move that blasts abdominal fat quickly.

24. Chair squat overhead press

via Muscle & Performance

Because resistance bands are so portable, you’ll be able to stay on top form even when you travel. This move focuses on the muscles of your upper body but also engages your lower body with challenging stances.

25. 500 Rep back and core resistance band workout

via Run To The Finish

Challenge your muscles with this workout routine to achieve your fitness goals. It’s super convenient to do even when you’re traveling.

26. Tubing half-teaser

via Fitness Magazine

Shed the flab in no time with this ab-focused move. It is an alternative to the usual crunches.

27. Plank

via Rubberbanditz

Although different muscle groups benefit from the plank, its main target is your core. Keep yourself strong by doing this exercise daily.

Resisted Exercise Whole-Body Routines

28. 15-Minute mini band workout

via Nourish Move Love

Look no further for an exercise routine that you can do while traveling. The workout is an effective way to stay fit while on the road.

The best part is the workout itself lasts for only 15 minutes. It leaves you with plenty of time to do other equally important stuff.

29. Total body resistance band workout

via Tone & Tighten

Bring your exercise routine to the next level with this whole-body workout. It’s a convenient way to stay fit at home.

30. Ultimate resistance tube moves

via The Wellness Scientist

You don’t need to be in the gym to do these exercises. Focus on specific body parts to tone and strengthen muscle groups, regardless of whether you’re a beginner or the ultimate exercise nut.

31. Resistance band redux

via Women’s Health

If you’ve worked out with resistance bands before but stopped for some reason, now is the time to take them out of storage. Reap the fitness benefits that you can’t get from other modes of exercise.

This set of resistance band training moves can be done anywhere. The workout routines have specific targets such as cardio, abs strengtheners, and booty toning.

32. The easy seven-move resistance band workout

via Self

Use this set of exercises to get a sculpted silhouette. You only need a resistance band, and you’re good to go.

Conclusion

Resistance band workouts are a great way for you to develop a new fitness habit, achieve strength, and melt those body fats.

We hope that this post inspires you to go out there and start resisting (all in the name of health).

It would be a good idea to incorporate a couple of moves featured in this post for each target body part and do it for 3 weeks to see the results.​

Take note that a sedentary lifestyle increases your risk of having serious illnesses, so the better alternative is to move that body!

If you are interested in incorporating healthy meal options in order to achieve long-lasting results with your new workout regimen, check out this post for healthy breakfast ideas or click here to discover tasty snack ideas and recipes.

Most importantly, remember to increase your water intake every time you’re working out to stay hydrated.

Also, check out which resistance bands are best suited for your needs in this review.

Finally, if you are looking for an additional motivation to exercise and lose weight, try this app that will pay you for your weight loss efforts (up to $10,000).

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Best Resistance Band Workouts

We surveyed our BodySpace forum members and found some of the best workouts to make resistance bands feel like resistance “bams!” Follow these workouts for cardio, strength training, and even mass building and you’ll soon be these bands’ biggest fan.

Tarkana and Mivi320 had the winning workouts!

First Place: Tarkana

The Best Resistance Band Routine

In the past, resistance bands have gotten a bad name in gym circuits through their association with middle-aged women doing aerobics with 5 pounds of resistance—not that there’s anything wrong with that—but the truth is that bands can be worked for serious strength training, too.

Advantages of Resistance Bands

The mechanical advantage to resistance bands is priceless, as true resistance is maintained through every part of a motion.

While resistance training, the muscles are prevented from “maxing out,” but are nevertheless fully activated throughout both the concentric (lifting) part and eccentric (lowering) part of an exercise. This leads to better range of motion, overall strength, total burn, and even cardio if you go for long sets with little rest or try supersetting.

Plus, resistance bands are a snap to store!

Using the Right Resistance Bands

Resistance bands should be chosen based on your existing strength in the muscle groups being targeted. When performing the exercise, the band should be secured so that the length of the band is adjusted to give resistance even at the bottom of the exercise.

Chest Exercises With Resistance Bands

Exercise 1: Bench Press

For this, you will need a bench of some sort. Secure the band under a rear leg of the bench, nearest your head. Lie down on the bench and press up like you would during a barbell bench press.

Exercise 2: Cross-over

Secure the band around a stationary post. Stand facing away from the post with arms raised to sides, palms forward. Then, step forward for tension. Keeping your arms straight, bring them across your chest as with a standard cable cross-over.

Exercise 3: Curl

Stand on the band with both legs, feet shoulder-width apart or closer. Holding the handles palms up, curl as you would with dumbbells.

Exercise 4: Triceps Extension

Again, stand on the band with both legs, feet shoulder-width apart or closer. Holding the handles with your arms overhead and elbows bent (hands are now behind your head), extend your arms as you would with a regular triceps extension.

Exercise 5: Skullcrusher

Set up the band as you did with the bench press. Point your elbows forward and up, and perform skullcrushers as you would with a barbell.

Shoulder Exercises With Resistance Bands

Exercise 1: Shoulder Press

Stand on the band with your feet together. Hold handles at shoulder height with palms facing up. Press upward as you would during a dumbbell press.

Exercise 2: Lateral Raise

Stand on the band so tension begins with your arms at your sides. Keeping your arms straight, raise your arms out to your sides until they are parallel with the floor.

Exercise 3: Upright Row

Stand on the band so tension begins with your arms at your sides. Pull upward, toward your collar bone area, as you would with a barbell upright row.

Upper-Back Exercises With Resistance Bands

Exercise 1: Row

Fix the band around a stationary post (or your feet). Sitting down with your feet extended in front of you, pull back as you would with a cable row.

Exercise 2: Back Fly

Fix the band around a stationary post. Stand back so tension begins with your arms raised in front of you. Keeping your arms straight and feet planted, fly your hands backward so that they are fully extended out. Your body should be T-shaped.

Lower-Back Exercise With Resistance Bands

Exercise 1: Good Morning

Stand on the band and hold the handles with your hands clasped behind your neck. Keeping your legs straight or slightly bent, slowly lean forward at the waist until your torso is parallel to the ground. In a controlled manner, straighten back up again.

Quad Exercise With Resistance Bands

Exercise 1: Squat

Stand on the bands in a squat position with the handles by your shoulders. Squat in a controlled manner, just as you’d perform a barbell squat.

Calf Exercise With Resistance Bands

Exercise 1: Calf Raise

Stand on the band with your toes, keeping your hands by your shoulders. Rise onto your toes as you would with a barbell calf raise.

Ab Exercise With Resistance Bands

Exercise 1: Weighted Sit-up

If you have a decline bench, you can fix the band around the base of the bench and perform decline sit-ups while holding onto the handles. Otherwise, fix the band around a stationary post and lie on the floor facing away from the post. Holding the handles by your head, perform sit-ups or crunches.

The Routine

Using the exercises given above, you can set up a workout routine like the ones below:

Example 1: Monday/Wednesday/Friday
  • Bench press 3 sets of 8 reps
  • Cross-over 1 set of 10 reps
  • Row 3 sets of 10 reps
  • Back fly 1 set of 15 reps
  • Squat 3 sets of 15 reps
  • Curl 2 sets of 10 reps
  • Skullcrusher 2 sets of 8 reps
  • Triceps extension 2 sets of 10 reps
  • Shoulder press 2 sets of 8 reps
  • Lateral raise 2 sets of 8 reps
  • Upright row 1 set of 10 reps
  • Good morning 3 sets of 8 reps
  • Calf raise 3 sets of 10 reps
  • Weighted sit-up 3 sets of 20 reps
Example 2: Monday/Thursday
  • Bench press 4 sets of 8 reps
  • Cross-over 2 sets of 10 reps
  • Squat 3 sets of 15 reps
  • Squat 2 sets of 10 reps
  • Skullcrusher 2 sets of 8 reps
  • Triceps extension 3 sets of 10 reps
  • Calf raise 5 sets of 10 reps
  • Weighted sit-up 2 sets of 20 reps
Example 3: Tuesday/Friday
  • Row 4 sets of 10 reps
  • Back fly 2 sets of 15 reps
  • Shoulder press 3 sets of 8 reps
  • Lateral raise 3 sets of 8 reps
  • Upright row 1 set of 10 reps
  • Good morning 4 sets of 8 reps
  • Curl 3 sets of 10 reps
  • Weighted sit-up 2 sets of 20 reps

Warm up, use an appropriate tension, and keep about a one-minute rest between sets. The routine can be tailored to fit your schedule and training preferences, changing the sets and frequency as you please.

I wouldn’t alter the rep range too much, though, as resistance bands aren’t as optimal for very low rep sets, and much higher rep ranges are less effective.

Benefits of Resistance Band Training

As with any exercise routine, resistance bands will increase the strength of your muscles and stimulate growth. What they will also do is hit the full range of motion, working many parts of a muscle often underworked when using free weights.

For anyone who needs a way to work out on vacation, periodically can’t get to the gym, or wants something extra to add to their regular workout, resistance bands are well worth their extremely low cost!

Second Place: mivi320

Going on vacation and need a convenient way to get a good workout in? Or, do you want to take a new approach to resistance training and ditch the dumbbells? Look no further than training with resistance bands!

Resistance bands have been around for a while, but many fitness fanatics and bodybuilders are hesitant to actually use them. If you happen to be one of those people, it’s time to take a new approach!

What Makes Resistance Bands Different From Free Weights?

The working muscle actually shortens during the concentric (lifting) phase of a movement and lengthens during the eccentric (lowering) phase of a movement. Most lifters completely neglect the eccentric phase of any particular movement.

For example, while most lifters are performing a standard barbell curl, they often lift the weight up explosively and lower it back down at an incredibly fast rate.

However, with the use of resistance bands, the muscle is provided with constant tension and the concentric phase and eccentric phase of the movement is more controlled. This results in a completely new challenge for the muscles, which in turn forces the muscles to adapt—which is how growth occurs!

Picking a Resistance Band

Choosing a resistance band is simple. If you’re an experienced lifter, then a thicker band is the one for you. If you’re a beginner or intermediate lifter, then a band that’s thinner and provides you with less resistance is suitable.

Resistance Band Workout

This is a full-body workout using only resistance bands. It can be used for one workout while on vacation or during a work break at the office, or it can even be established as an actual routine. I suggest using a three-day split with this routine. Below is a general outline that you can alter to meet your needs.

Option 1
  • Monday: Resistance band workout
  • Tuesday: Off
  • Wednesday: Resistance band workout
  • Thursday: Off
  • Friday: Resistance band workout
  • Saturday and Sunday: Off
Option 2
  • Monday: Off
  • Tuesday: Resistance band workout
  • Wednesday: Off
  • Thursday: Resistance band workout
  • Friday: Resistance band workout
  • Saturday: Resistance band workout
  • Sunday: Off

Perform all exercises in a controlled manner, keep constant tension on the muscles, and really emphasize the concentric and eccentric movements.

  • Squat 3 sets of 15 reps
  • Overhead press 3 sets of 15 reps
  • Standing side raise 3 sets of 15 reps
  • Standing low row 3 sets of 15 reps
  • Band kick-back 3 sets of 15 reps
  • Standing arm curl 3 sets of 15 reps

Notes:

  • Be sure to properly warm up before beginning this or any workout.
  • Rest 30-90 seconds between each set.
  • Perform each exercise in a slow and controlled fashion.
  • Perform each exercise with a resistance level suitable for you. Once the particular exercise becomes less difficult, it’s time to add more resistance by using a thicker band.
  • Remember to stay hydrated during the workout, as even the slightest bit of dehydration can impair your performance dramatically!

Benefits of Resistance Bands

Resistance band routines will strengthen and elongate the muscle fibers, increase your flexibility tremendously, and stimulate the muscles in a manner that is impossible to do with the use of free weights alone. And with the recommended short rest periods between sets, expect your endurance and stamina to increase, which will also improve your cardiovascular health!

Want a little boost in your workout? Want to avoid an injury? Want to recover faster and come back to the next workout stronger than ever? Then we highly suggest working your way through the warm-ups and cool-downs attached to some of the workouts in this plan. You can thank us later. YES to muscles and NO to injuries!

With each Resistance Band workout, be sure to really focus on completing the specified reps. If the instructions are to complete 20 reps, you must complete 20 reps, even if that means resting during the set. This will train the body’s ability to complete a high amount of reps (regardless of how much you rest); after a few weeks you’ll be nailing every rep amount without the need to rest. Now that’s progress!

The Lower Body Focus workouts are designed for focus. Make sure you check out the instructions for each exercise and focus on your form during every rep. Bad form is a big no no! There is no need to rush with these exercises – perform each rep in a slow and controlled manner. It may even help to film yourself completing the exercise and review it after completion.

Consider the Low Intensity days as your opportunity to recover. These ‘workouts’ are designed to loosen those tight and tired muscle and nothing more. Take advantage of them, stretch additionally, and prepare that body for the next workout to come.

Finally, the Upper Body High-intensity workouts are preferably to be completed outside. Take this opportunity to get outside in the fresh air. The runs are progressive and alternate every single week. Please be sure to warm up before attempting these workouts, they are very intense! Feel free to use alternatives to difficult exercises: instead of full push-ups, try out modified knee push-ups; instead of full planks, try knee-resting planks. Time your runs, and as best as you can, note the distances. These are great ways to challenge yourself in the future!

Finally, please stay hydrated! Dehydration during workouts can wreck the workout (and your body). By taking regular, small sips, you’ll add reps to sets and gains to workouts. Your body needs water!

Resistance bands, although frequently used for legs and arms, rarely get used in ab training. But these take-anywhere tools offer continual tension throughout the concentric and eccentric parts of a repetition, resulting in better strength gains. Now pair these bands with Pilates exercises and you’re talking serious results. Many exercises done on a Reformer can be performed with bands to add resistance, and because Pilates emphasizes proper position from beginning to end, your abs will be continually engaged while preventing the use of momentum.

Workout Tips

  • Choose a band with a resistance appropriate to your strength and fitness level. Anchor the band securely around a stable object to ensure it does not slip. Adjust the tension — and therefore the difficulty — of the move by shifting closer to or farther away from the anchor.
  • Borrow the mindful breathing techniques used in Pilates to properly oxygenate your muscles while connecting to your body more completely: Inhale as you prepare to do the move, then exhale fully as you execute it. Imagine emptying your body of air as you draw in and contract your abs, doing each move deliberately without rushing.
  • Pilates is based in dance, so be graceful and extend your limbs completely with each rep to develop that long, lean look. Reach your toes away from you as far as you can, sit up as tall as you can, and emulate proper posture with your shoulders drawn back and your neck long.

Exercise

Sets

Reps

Leg Lift To Frog Drop

Bicycle Scissors

12-20 each side

Reverse Crunch and Extend

Side Plank Row

8-12 each side

Roll-Up

Static Arm Hold and Leg Extension

Leg Lift to Frog Drop

Setup: Lie faceup with your head toward the anchor and secure your feet in the band handles, extending your arms out to the sides.

Move: Keeping your legs together, raise them 90 degrees, lift your hips off the ground a few inches and press your feet toward the sky. Slowly lower your hips and bend your knees, opening them wide. Then extend your legs out so they’re straight and about 45 degrees to the ground to complete one repetition.

Tip: Don’t rush this move. Do each part with intention and remember to breathe.

Bicycle Scissors

Setup: Lie faceup with your head toward the anchor and secure your feet in the band handles. Place your hands lightly behind your head for support and bend your knees, lifting them over your hips.

Move: Alternately extend one leg away from you while drawing your opposite knee in and reaching your opposite elbow toward that knee. Continue, alternating sides.

Tip: Keep your chin lifted off your chest to protect your cervical vertebrae. Imagine an apple under your chin to maintain that space and length in your neck.

Reverse Crunch and Extend

Setup: Lie faceup with your head toward the anchor and secure your feet in the band handles, legs extended along the ground and arms out to the sides.

Move: Draw your knees into your chest, then slowly extend them out completely so they are about 6 to 8 inches above the ground.

Tip: Make sure your core stays tight and that your lower back does not overarch when you’re lowering your legs.

Side-Plank Row

Setup: Facing the anchor, get into a side plank on your elbow with your head, hips and heels in line. Hold both ends of the band in your top hand with your arm extended at shoulder height.

Move: Drive your elbow directly backward, pulling the handles in toward your rib cage. Pause and squeeze at peak contraction, then slowly return to the start.

Tip: If you’re losing your balance, drop your bottom knee to the ground for better stability.

Roll-Up

Setup: Lie faceup with your head toward the anchor and hold the ends of the bands along your sides, arms straight.

Move: Curl up one vertebra at a time until you’re sitting erect with your back straight, and press your arms forward from your chest until they, too, are straight and parallel to the ground. Slowly lower back down to the ground and extend your arms along your sides once more.

Tip: To make this easier, do it with your legs spread in a V to create a larger base of support.

Static Arm Hold and Leg Extension

Setup: Lie faceup with your head toward the anchor, legs lifted straight up over your hips. Hold the band handles with your arms extended.

Move: Keeping your arms straight, press them forward and curl up off the floor as you lower your legs slowly until they are about 45 degrees from the ground. Hold here for three full breaths, then return to the start.

Tip: Engage your lats to keep your arms in position.

Pumping iron isn’t the only way to strengthen your legs. Weight training typically targets the big guns—the quads, hamstrings, and glutei maximi—and neglects the smaller muscles critical for balance and joint stability, such as the hip abductors and adductors, the flexors, and the obliques. Training with resistance bands is one of the best ways to work every muscle in the lower body, and you can do it anywhere.

Kate Ligler, a National Academy of Sports Medicine–certified personal trainer and an endurance coach with MindBody, and Brian Slaman, the director of precision training at Flywheel Sports, use and coach with resistance bands all the time. So we reached out to them for a sampling of the best leg-specific resistance-band exercises.

Read on for ten resistance-bands moves for the lower body.

The Workout

Do these exercises as a circuit. Complete one set of each with a one-minute rest between rounds. For a total leg day, start with three to four rounds of four to six exercises (try to balance out the target muscle groups, cycling through exercises that work different parts of the leg). If paired with upper-body exercises, pick three or four moves. Add more exercises and rounds as you get stronger. All you’ll need is a set of looped resistance bands (also known as mini bands).

Focus on proper form and not the number of repetitions. “For all of the exercises,” Slaman says, “keep your core engaged so your back stays supported.”

How to Choose the Right Resistance Band

Resistance bands come in different weights, typically ranging from extralight to ultraheavy. Some exercises are harder than others, and you’ll likely need to switch between different bands. The right band is the one that lets you complete 12 to 15 reps, working to get in those last reps but all with good form. If your form breaks before 12 reps, pick a lighter band. If you can easily complete 15 or more reps, move to the next level of resistance. You can double or triple up on bands if you don’t have a wide range of weights or if you need the extra resistance.

The Moves

(Photo: Hayden Carpenter)

Lateral-Band Steps

What it does: Strengthens the hip-abductor muscles (the gluteus medius, gluteus minimus, and tensor fasciae latae) and quads.

How to do it: Place a resistance band around both legs, and position it just above the knees (easier) or around the ankles (harder). Assume a quarter-squat position, with your feet pointed forward, hip width apart. With the right foot, step right roughly 12 inches, and then, with control, step in with the left foot the equivalent distance so that your feet are back to a hip-width distance apart. Repeat in the opposite direction, and continue alternating steps side to side.

Maintain an athletic stance (don’t stand up between steps) and keep tension in the band throughout the exercise. You should feel this on the outside of your hips and thighs. For an extra quad workout, perform the exercise from a deeper squat (knees bent to around 90 degrees) without standing up between steps.

Reps: 12 to 15 on each side. Alternate directions every rep.

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One and One-Quarter Squats

What it does: Strengthens the glutes, quads, and hamstrings, while engaging the hip-abductor muscles to train correct knee position and stability.

How to do it: Place the band above your knees and enter an athletic stance, with your feet shoulder width apart, your chest upright, and your core engaged. Squat until your knees are bent to around 90 degrees (for more difficulty, go lower if you have the hip mobility and can maintain good form). From the bottom of the squat, stand up one-quarter of the total distance, and then lower once again, like a mini squat within the squat, before standing all the way up to complete one repetition. Drive your knees outward against the band throughout the movement.

Reps: 12 to 15.

Previous (Hayden Carpenter) (Hayden Carpenter)

Single-Leg Stands

What it does: Strengthens the quads and glutei maximi, while engaging the glutei medii to train correct knee position and stability.

How to do it: Place the band above your knees. Sit on the edge of a bench or chair, ideally one at a height where your knees are bent to 90 degrees when sitting (the higher the seat, the easier). Tilt your torso forward slightly so that your chest is in front of your hips. Then lift one foot off the floor by an inch or so, and with the opposite foot firmly planted on the ground, stand up on that one leg until it is fully extended. Slowly return to a seated position for one repetition. Keep a consistent hip-width space between your knees throughout the movement.

Knee position is key. On the standing leg, focus on keeping your knee in line with your leg by pushing out against the band instead of allowing it to collapse or dip inward. “In general, when your knee collapses inward, that is because your quad and inner thigh are overcompensating for a weak gluteus medius,” says Ligler. That can stress the knee joint over time. This exercise activates the gluteus medius to train knee stabilization during a single-leg stand—a common movement pattern when hiking, running hills, or climbing—and it’s a great way to prevent knee pain.

Reps: 12 to 15 on each side. Either alternate legs every rep (easier), or complete all reps on the same leg, lightly touching the seat but not fully sitting down, before switching sides (harder).

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Standing Glute Kickbacks

What it does: Strengthens the glutes and hamstrings.

How to do it: Place the band around your ankles, and stand with your feet hip width apart. Engage your core muscles, shift your weight onto one leg, and with the opposite leg, slowly kick backward about six to eight inches. Reverse the movement with control, and with your raised foot, gently tap the ground just behind your planted foot. This equals one repetition.

Focus on balance and form. Stable, level hips are key. If your hips dip or twist, or if your lower back arches in compensation, you’re likely kicking back too far or using too heavy a resistance band. Your glutes and hamstrings should be doing all of the work here.

Reps: 12 to 15 on each side. Complete all reps on one leg, then switch to the other.

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Clamshells

What it does: Strengthens the glutei medii and obliques.

How to do it: Place the band above your knees, and lie on your side, with your knees bent to 90 degrees. Prop your head up on your hand, rest it on your biceps, or support yourself with your lower arm. Engage your core, keep your feet pressed together, and drive your top knee toward the ceiling as far as you can without compensating form. Slowly bring it down again for one repetition.

Keep your hips stacked and perpendicular to the floor throughout the exercise. “If you tilt your pelvis back, it’s an indication that you’ve done too many reps or you need a lighter resistance,” says Slaman.

Reps: 12 to 15 on each side. Complete all reps on one side first before doing the other side.

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Runner’s Extensions

What it does: Strengthens the abdominals, hip flexors, and quads.

How to do it: Lie on your back, and loop the band around the center of both feet. Then lift your feet off the ground so that your knees and hips are bent to 90-degree angles and your shins are parallel to the ceiling. Keep your feet and knees hip width apart to maintain tension in the band. Tighten your core, and hold one leg firmly in place (the anchor leg) while you press against the band to fully extend the opposite leg. Slowly reverse the movement for one repetition. Flex your foot on the anchor leg to prevent the band from sliding off.

The anchor leg does all the work here, and your goal is to keep it perfectly stabilized while it holds the tension created by the band and the extension leg. “When the anchor leg breaks, meaning you’re not able to continue to hold a 90-degree angle at your hip and behind your knee, that’s when you’re done on this exercise,” says Ligler.

Reps: 12 to 15 on each side. Alternate sides every rep.

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Side-Lying Leg Lifts

What it does: Strengthens the hip-abductor muscles.

How to do it: Place the band above your knees (easier) or around your ankles (harder). Lie on your side with your legs straight and stacked. Prop your head up on your hand, rest it on your biceps, or support yourself with your lower arm. Lift your upper leg toward the ceiling as high as you can without hiking your hip, then slowly lower it for one repetition. Keep your upper leg in line with your bottom leg throughout the movement. Focus on tempo—slow and steady—and good form.

Reps: 12 to 15 on each side. Complete all reps on one side first before doing the other side.

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Squat Jacks

What it does: Targets the glutei medii, quads, and calves.

How to do it: Place the band above your knees (easier) or around your ankles (harder). Assume a quarter-squat position, with your feet pointed forward, hip width apart—like you would for lateral-band steps. Jump your feet out to each side, approximately four to six inches, and immediately back to the starting position for one repetition. Continue as quickly as you can while keeping good form. Maintain a still upper body throughout the exercise. Your torso and head should essentially remain in place while your legs do all the work.

Reps: 12 to 15.

(Photo: Hayden Carpenter)

Monster Walk

What it does: Targets the glutei maximi.

How to do it: Place the band around your ankles. Stand with your feet hip width apart, engage your core, bend your knees slightly, and hinge forward at the hips to enter an athletic stance. Then take alternating steps backward (each step should be roughly eight to ten inches in length) while maintaining an equal distance between your feet and tension in the band. Focus on your hips: they should stay square (facing forward) and level throughout the exercise.

If your hips begin to twist, you’re likely fatigued or taking too large of steps. If that’s the case, take smaller steps or switch to a lighter resistance band.

Reps: 12 to 15 on each side.

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Hip Bridges

What it does: Targets the glutes and hamstrings.

How to do it: Place the band above your knees. Lie on your back, with your feet flat on the floor, hip width apart. Engage your abs and squeeze your glutes as you press down through your heels to lift your pelvis off the floor, until your knees reach a 90-degree bend. Slowly reverse the movement for one repetition. Push your knees out against the band to keep them in line with your shoulders and feet throughout the movement.

Make it harder by lifting one foot off the ground an inch and pushing solely with the opposite leg. Alternate reps.

Reps: 12 to 15.

Filed To: ExercisesCoreLegsSportsTools Lead Photo: Hayden Carpenter

Resistance Loop Band Exercise Guide

In this guide we will demonstrate some of the best resistance loop band exercises you can try either in the gym or at home. Resistance loop band workouts can be challenging and rewarding, ideally complementing a balanced exercise programme.

To buy a set of resistance loop bands click HERE

SAFETY WARNING

Please read these instructions prior to using the resistance bands. Consult your Doctor before beginning any exercise program. If you experience any pain, dizziness or shortness of breath when performing any of the movements described, stop all activity immediately and consult your Doctor. If you are taking any medication, you should consult your Doctor before beginning any exercise program.

Do not take any risks beyond your level of experience and fitness. The exercises described here are to be used as guidelines only and are not to be treated as a substitute for any exercise routine that may have been prescribed to you by your Doctor.

The recommendations described here are for educational purposes only and are not medical guidelines.

· Before every use check for any damage on each resistance band. Do not use if you find any signs of damage.

· Do not stretch the bands more than twice their resting length.

· Always perform a general warm-up activity before using the resistance bands.

· Perform only the exercises described here.

· Keep abdominal muscles tight when performing the exercises.

· Avoid straining or holding your breath during exercise.

· Perform each exercise in a slow and controlled manner.

· Perform an equal number of repetitions on each side to avoid the development of muscle imbalances.

INTRODUCTION

Loop bands are a great training tool which are gaining popularity in the health and fitness industry. They are used extensively in elite sport by professional athletes to activate and strengthen muscles. A lightweight and versatile product which when used correctly can aid postural and structural balance of major muscle groups. Activating ‘sleeping’ muscles is one popular use of loop bands. Small muscles can often be bullied by larger groups of muscles, which can have a knock-on effect on movement, muscular and postural balance, control and stability. For example, the larger quadriceps, hamstrings and gluteus maximus can bully the smaller gluteus medius, preventing it from effectively doing its job to stabilise the knee, hip and foot. In addition to activating muscles, loop bands can be used to add additional resistance to exercises in order to improve strength, muscular endurance and postural balance.

ACTIVATION:

· Improve muscle balance, control and stability by waking up sleeping/under active muscles.

· Increase movement quality by improving muscle activation patterns.

· Safeguard against injury by improving the strength and activation of stabilising muscles during movement.

STRENGTH:

· Overload exercises to increase the exercises resistance and increase the training stimulus.

· Alter the length and tension on the band to create more or less resistance as desired.

· Change the band colour (resistance level) to alter intensity of each exercise.

LATERAL CRAB WALK

Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knees.

2. Take 10-20 small steps to the right maintaining a tight trunk and upright posture throughout.

3. Stay facing the same way and take small steps to the left to return to the start.

Primary Muscles:
Gluteus Medius
Secondary Muscles:
Gluteus Maximus,
Trunk, Quadriceps,
Calves

FORWARD / BACKWARD CRAB WALK

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knee.

2. Take 10-20 small steps forward maintaining a tight trunk and upright posture throughout.

3. Stay facing the same way and take small steps backwards to return to the start

MONSTER BAND WALK FORWARD / BACKWARD

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knee.

2. Take a large diagonal step forward maintaining a tight trunk and upright posture.

3. Pause and then take a large diagonal step forward with the other leg, move 10m in this fashion. Pause before moving backwards whilst maintaining the same technique.

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

MONSTER BAND WALK LATERAL

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knees.

2. Take large steps to the side maintaining a tight trunk and upright posture for 10-15 steps.

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

MINI BAND FAST FEET

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knees.

2. Sprint up and down on the spot maintaining tension on the band for 5-10 seconds.

3. Aim to get as many steps in as possible in 5-10 seconds.

MINI BAND FAST FEET LATERAL

1. Place the band around your ankles and stand with your feet hip width apart. There should be tension on the band and a slight bend at the knees.

2. Shuffle left and right as you sprint up and down on the spot, maintaining tension on the band.

3. Aim to get as many steps in as possible in 5-10 seconds.

Primary Muscles: Gluteus Medius

Secondary Muscles: Gluteus Maximus, Trunk, Quadriceps, Calves

MINI BAND SQUAT

1. Place the band around your knees and stand with your feet hip to shoulder width apart. Create tension on the band.

2. Squat down maintaining tension on the band until you reach 90°, ensure you are pushing your knees outwards against the band. Only squat down as far as is comfortable for you to do so. Avoid using an excessive range of motion.

3. Pause at the bottom of the squat and then return to the start position. Complete 10-20 repetitions.

Primary Muscles: Quadriceps, Hamstrings, Gluteus Maximus, Gluteus Minimus

Secondary Muscles: Trunk, Calves

SIDE LYING LEG RAISE

1. Lie on your side and place the band around your ankles. Create a straight line from the top of your head to your ankles. One arm should be on the floor supporting you.

2. Raise your leg off the ground until you have tension on the band.

3. Pause at the top then lower your leg under control, maintain tension on the band throughout and repeat for 10-20 repetitions.

Primary Muscles: Gluteus Medius, Gluteus Maximus

Secondary Muscles: Trunk, Quadriceps

STANDING HAMSTRING CURL

Primary Muscles: Hamstrings, Gluteus Maximus, Gluteus Medius

Secondary Muscles: Quadriceps, Trunk, Calves

1. Place the band on the floor and place one foot inside. Place the top of the band around your other ankle. The band should now be fixed around the back of your ankle.

2. Keep your knees together and raise you heel up towards your glutes.

3. Pause at the top of the movement and then lower your ankle down under control and repeat for 10-15 repetitions.

GLUTE BRIDGE

1. Lie on you back with your feet in sit up position. Wrap the band around your knees. Your feet should be hip width apart with tension on the band.

2. Raise your hips off the floor until your hips are fully extended. Your knees should remain level throughout the movement.

3. Pause at the top of the movement and squeeze your glutes, then lower your hips down under control and repeat for 10-15 repetitions.

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Adductors, Trunk, Quadriceps

HIP THRUSTS – FEET ON BENCH

1. Lie flat on your back with your heels approximately hip width apart on a bench
positioned in front of you. Your hips and knees should be bent to 90°.

2. Place the loop band around your knees and raise your hips off the
floor until your hips are fully extended.

3. Pause at the top of the movement then
lower your hips down under control
and repeat for 10-15 repetitions.

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Adductors, Trunk, Quadriceps

HIP THRUSTS – SHOULDERS ON BENCH

1. Place a mini band around your knees and sit on the floor with your shoulders resting on a bench behind you. Your knees should be hip distance apart.

2. Rest your arms across the bench and raise your hips off the floor until they are fully extended.

3. Pause at the top of the movement and then lower your ankle down under control and repeat for 10-15 repetitions.

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Adductors, Trunk, Quadriceps

LEG EXTENSION

1. Place a mini band around your ankles and sit on a bench with your knees at 90°, chest up and trunk engaged.

2. Place your hands on the bench for support and then keeping one leg fixed on the floor, extend the other leg out in front of you.

3. Pause at the top of the movement and then lower your leg down under control and repeat for 10-15 repetitions.

Primary Muscles: Quadriceps

Secondary Muscles: Hamstrings, Calves, Trunk

HAMSTRING CURL

1. Lie flat on your stomach with a mini band around your ankles.

2. Keep one foot on the floor and then flex your heel up towards your glutes.

3. Pause at the top of the movement and lower your leg down under control to the start position and repeat for 10-15 repetitions.

Primary Muscles: Hamstrings, Gluteus Maximus

Secondary Muscles: Quadriceps, Gluteus Medius, Trunk, Calves

CLAMS

1. Lie on your side and place a mini band around your knees. Bend your knees in so your heels are approximately 1 foot distance away from your glutes. Both hands should be on the floor supporting you.

2. Maintaining a tight trunk, raise your top leg up opening up your knees.

3. Pause at the top of the movement and then lower your leg down under control and repeat for 10-15 repetitions.

4. Keep your hips level throughout the movement.

KICKBACKS

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Quadriceps, Trunk, Calves

1. Whilst standing place a mini band around your ankles.

2. Stand on one leg as you move the other leg backwards keeping your torso upright throughout.

3. Pause at the end of the movement and return your leg to the start position under control. Repeat 10-15 repetitions.

LYING LEG RAISE

Primary Muscles: Gluteus Maximus, Gluteus Medius, Hamstrings

Secondary Muscles: Trunk

1. Lie flat on your back and place a mini band around your ankles.

2. Keep one leg on the floor and then raise the other leg up straight creating tension on the band.

3. Pause at the top of the movement and then lower the leg under control to the start position Repeat for 10-15 repetitions.

STANDING KNEE RAISE

1. Whilst standing, place a mini band under one foot. Put your other foot inside the mini band.

2. Raise you knee up until it reaches 90°.

3. Pause and lower down under control and repeat for 10-15 repetitions.

4. Maintain a tight trunk throughout the movement.

Primary Muscles: Quadriceps

Secondary Muscles: Gluteus Maximus, Trunk, Calves

BICEP CURL

Primary Muscles: Biceps, Forearms

Secondary Muscles: Deltoids, Triceps, Trunk

1. Hold a mini band in both hands. Place both hands in line with one thigh.

2. Hold the lower hand firmly on your leg and then curl up the top hand up until you hand reaches shoulder height.

3. Pause and lower down under control and repeat for 10-15 repetitions.

TRICEP EXTENSIONS

Primary Muscles: Triceps, Forearms

Secondary Muscles: Deltoids, Trunk

1. Hold a mini band in both hands. Place one hand next to your shoulder. One hand should be high and the other should be lower.

2. Holding one hand next to the shoulder extend the other arm down until the elbow is locked out.

3. Pause at the bottom of the movement and then return under control to the start position. Complete 10-15 repetitions.

OVERHEAD PRESS

1. Whilst standing place your hands inside the mini band.

2. Create some tension on the band and press your arms overhead.

3. Pause at the top of the movement and then return under control to the start position. Complete 10-15 repetitions.

Primary Muscles: Deltoids, Trapezius

Secondary Muscles: Latissimus Dorsi, Trunk, Forearms

FRONT RAISE

Primary Muscles: Deltoids, Trapezius

Secondary Muscles: Latissimus Dorsi, Trunk, Forearms

1. Whilst standing hold the mini band in both hands.

2. Hold your arms out in front of you at shoulder height, open your arms up in a scissor fashion. One arm should be pushing downwards and the other pulling upwards.

3. Pause when your arms are fully opened and then return under control to the start position. Complete 10-15 repetitions.

EXTERNAL ROTATION

Primary Muscles: Rotator Cuffs, Deltoids, Rhomboids

Secondary Muscles: Trapezius, Latissimus Dorsi

1. Whilst standing place your hands inside the mini band and bend your forearms to 90°.

2. With the band shoulder width apart, externally rotate your forearms outwards.

3. Pause at the end of the movement and return your forearms under control. Repeat 10-15 repetitions.

PRESS UP LATERAL WALK

Primary Muscles: Pectorals, Deltoids, Triceps

Secondary Muscles: Biceps, Trunk

1. In a press up position on the floor place a mini band around your wrists.

2. Perform one press up, bring your hands together and then immediately take a step to the side so you end up in press up position again.

3. Perform 5 side step press ups to the left and then 5 to the right maintaining tension throughout.

REVERSE FLYS

Primary Muscles: Deltoids, Trapezius

Secondary Muscles: Pectorals, Abdominals

1. Whilst standing place a mini band around your wrists.

2. Bend your forearms up to 90° with your wrists shoulder width apart and then raise your upper arms so your elbows are in line with your shoulders.

3. Externally rotate your shoulders outwards until there is full tension on the band, return to the start position under control. Perform 10-15 repetitions.

4. Keep your shoulders retracted throughout the movement.

UNDERARM ROW

1. Place both hands on a bench with a mini band firmly placed under one hand. Take hold of the mini band with the other hand. Feet should be hip with apart with trunk engaged.

2. Maintaining a flat back and tight trunk, pull the mini band until your hand touches you rib cage.

3. Pause at the top of the movement and lower slowly under control and repeat for 10-15 repetitions.

Primary Muscles: Latissimus Dorsi, Biceps

Secondary Muscles: Forearms, Rhomboids, Trapezius

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SUMMARY Thank you for reading this resistance loop bands exercise guide. We hope that you found it useful and it will help you to get the best use from your loop bands. If you have any questions or concerns please do get in touch and we’ll do our best to help. Your feedback is really important to us. We would be grateful if you could take the time to review your purchase and let us know how we did.

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Team Starwood Sports

Exercises for exercise bands

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