Rock out with the band! Resistance bands are a great addition to any strength training routine or rehabilitation program. They come in a variety of sizes, lengths, and resistance levels.
They’re also portable and easy to store, so they’re perfect for home use, hotel workouts, or making the most of a small space at the gym.
Just like free weights, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength.
The most common types of bands are tube bands with handles, loop bands, and therapy bands. If you’re in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and your specific workout plan.
1. Front squat
Your butt, both sides of your thigh, and hamstrings are going to thank you for this one (after they stop burning). Front squats can also provide a strength boost to your groin, hip flexors, and calves.
How to do it
Stand on the band with your feet slightly wider than shoulder width.
Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.
Sit straight down, chest up, abs firm, pressing your knees out over your toes.
Rise back up to the starting position.
Repeat for 8–12 reps.
2. Leg extension
Kick it up a notch with this quad builder.
How to do it
Anchor a loop band in a low position on a support (like an incline bench), looping the other end around your ankle with the band positioned behind you.
Step away from the anchor to create tension on the band, and position your feet hip-width apart.
Shift your weight to your left foot and lift your right leg from the floor.
Extend your knee until it straightens out in front of you.
Slowly return to the starting position.
Repeat for 8–12 reps before switching legs.
3. Prone (lying) leg curl
This one goes out to your hamstrings.
How to do it
Lie facedown and loop a band around your right ankle, anchoring the other end to a door for support.
Scoot away from the anchor to create tension.
Tighten your core and bend your leg at your knee, bringing your heel toward your glutes as far as you can comfortably go.
Slowly return your leg to the starting position.
Repeat for 10–15 reps, then switch sides.
4. Glute bridge
Salute your glutes!
How to do it
Tie a band around your legs right above your knees.
Lie faceup with your feet on the floor, bending your knees to 90 degrees.
Raise your hips until your shoulders, hips, and knees align, contracting your glutes through the entire movement.
Repeat 15–20 reps.
5. Standing adductor
For boosting your hips, groin, and inner thigh, the adductor movement stands tall.
How to do it
Anchor a loop band at ankle height to a support and stand with your left side facing the support, wrapping the free end around your right (outer) ankle.
Stand perpendicular to the band and step away from the support to create some tension.
From a wide stance, get into a quarter squat.
Sweep your working ankle across your body, past your standing leg, squeezing your thighs together.
Slowly return to the starting position. Repeat for 12–15 reps before switching sides.
6. Supinated clamshell
Loosen up your external hip rotators and improve your movement and flexibility — after all, this Lizzo & Missy Elliott tune isn’t going to dance to itself.
How to do it
Loop a band around your legs just above your knees.
Lie faceup with your hips and knees flexed to 90 degrees.
Pull your knees away from each other while contracting your glutes for 2–3 seconds.
Slowly return to the starting position.
Repeat, aiming for 10–12 reps.
7. Plantar flexion (ankle flexion)
Your ankles are slept on, but if you keep them limber, they’ll give you fewer problems further down the line.
Even better news: You can take a load off for this one.
How to do it
Secure a loop or therapy band around an anchor (like the leg of a coffee table or chair) and sit with one leg straight out, wrapping the other end of the loop around the top of your foot.
Lean back, supporting your weight on your hands, and flex your foot forward until you feel a good stretch in your shin.
In a controlled movement, bring your toes back up, flexing them toward your knee as far as it’s comfortable.
Slowly return to the starting position.
Do 10–12 reps on each side.
8. Lateral band walk
Don’t sidestep these side steps!
How to do it
Step into a loop band or tie a therapy band around your lower legs, just above your ankles.
Place your feet shoulder-width apart to create tension on the band.
Start in a half-squat position.
Shift your weight to your left, stepping sideways with your right leg. Move your standing leg slightly in, but keep the band taut.
Take 8–10 steps before heading back the other way.
9. Standing abduction
This one’s a bit of a balancing act. It’s great for your glutes, though.
How to do it
Anchor a loop band at ankle height and stand with your left side toward the anchor.
Attach the free end to your outside ankle and step out to create tension on the band.
Move your supporting leg back so your foot is elevated from the floor. Lift your working leg, slowly bringing your looped foot out to the side, contracting your outer glutes.
If you feel wobbly, grab a support (like the wall or the back of a chair).
Lower back down to the starting position.
Repeat for 15–20 reps on each side.
10. Seated abduction
To really show your thighs who’s boss, try a seated abduction. It takes all the chill out of sitting down.
How to do it
Sit at the edge of a chair or bench and tie a loop band around both legs, just above your knees.
Place your feet slightly wider than your shoulders.
Slowly press your knees out, turning your feet in as your legs move apart.
Hold for 2 seconds, then bring your knees back together.
Aim for 15–20 reps.
11. Wall lateral pulldown
Targeted muscles: Lats, upper back
How to do the exercise:
Stand with your back against the wall. Place the resistance band around your thumbs or wrists and stretch your arms straight up over your head. Pull your arms down and your elbows to the side, bent at a 90 degree angle, while stretching the band and bringing your shoulder blades together. Return to the starting position.
12. Triceps extension
Targeted muscles: Triceps
How to do the exercise:
Hold the resistance band in your hands with your elbows bent. Put your right elbow over your head with your right forearm parallel to the floor. The left hand should be in front of the left shoulder. Extend your right arm while keeping it close to the head. As the right arm straightens, you should feel the band stretch and the muscles of your right upper arm working. Return to the starting position.
13. Bicep curl
Targeted muscles: Biceps
How to do the exercise:
Sit on a chair, step, or on your heels. Tuck the resistance band underneath your right knee and hold it with your right hand. Pull your hand up towards your right shoulder against the resistance of the band. Your upper arm should stay stationary as you pull on the band, keeping your elbow underneath your shoulder and close to your body. Release the hold and return to the starting position. Do all repetitions on one side, then switch to the other side.
14. Shoulder external rotation
Targeted muscles: Shoulders, upper back
How to do the exercise:
Place a mini band around your wrists. Bend your elbows and keep them close to your body. Move your forearms out to the side to stretch the band. Rotate your palms at the same time, so that they face up once the band is stretched. Return to the starting position.
15. Fire hydrant
Targeted muscles: Glutes, hamstrings
How to do the exercise:
Start on all fours. The resistance band should be above your knees. Keep your neck, back, and hips aligned. Move your left leg out to the side to stretch the band. The rest of your body should stay in place; don’t turn to the side. Return to the starting position. Do all repetitions on one side, then switch to the other side.
To start, we recommend the lowest strength band. But if you have been incorporating strength training into your routine regularly, you may be able to use a heavier resistance. To determine what that will be, perform a few of the exercises with different bands to find the one that you can stretch completely to the end of a move. For example, when performing a bicep curl, you are able to completely contract your arm and hold for a moment before lowering back to the starting position. (If the resistance of the band is too much for you to control and your arm is pulled back down in the other direction, the band is too heavy.)
References:
https://greatist.com/fitness/resistance-band-exercises#legs-and-glutes
https://www.runtastic.com/blog/en/resistance-band-exercises/
https://www.nbcnews.com/better/lifestyle/one-month-resistance-band-workout-you-can-do-anywhere-ncna965461