Make Your Own Resistance Band Workout with These Exercises and Tips
Resistance bands are likely the best inexpensive training tool. Resistance band exercises can challenge your muscles whether you are a beginner or already at an advanced fitness level.
Resistance bands can be used for exercises that target any body part without putting extra pressure on the joints. While the usual strength exercises focus on bigger muscle groups, resistance band exercises can also target smaller muscles that function as stabilizers.
Types of resistance bands
Resistance bands can differ in shape, size, color, and the level of resistance they provide. Here is an overview of the main categories…
Shape & size of resistance bands:
- Looped bands: can be shorter and thinner, also called mini bands or thera bands, or longer and thicker.
- Non-looped bands: available with or without handles.
Color & resistance level:
- Resistance bands come in many different colors. Not every band in the same color offers the same resistance—it depends on the manufacturer.
Tip:
Check which other resistance bands/levels are available when buying your band. Choose a stronger one for lower body training and a lighter one for upper body training. If you are not sure, green often provides intermediate resistance.
- Resistance levels vary from light to heavy: thinner, smaller bands usually come in ranges from 1-10 kg (2-40 lbs) and longer, thicker ones from 5-90 kg (10-200 lbs) of resistance.
How to use resistance band exercises to reach your goal
You can use these exercises in two ways:
- One: For a full-strength workout, total body, or for a specific body part, choose 3-5 exercises, do them for 8-25 reps, and repeat 2-5 rounds. The repetitions and rounds will depend on your fitness level and the resistance level of the band.
- Two: as a warm-up to activate a specific muscle group. Example: If you find it hard to feel your glutes working…do two rounds of Fire Hydrants & Side Squats before your next leg workout. Do as many reps as you need to feel your glutes working
Top 11 resistance band exercises
1. 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 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.
2. 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. Please go ahead and return to the starting position.
Want to feel your triceps burn? Check out seven bodyweight exercises for solid triceps.
3. Bicep Curl
Targeted muscles: Biceps
How to do the exercise:
Sit on a chair, step, or 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 band’s resistance. Your upper arm should stay stationary as you pull on the band, keeping your elbow underneath your shoulder and close to your body. Could you release the hold and return to the starting position? Do all repetitions on one side, then switch to the other side.
4. 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. Once the band is stretched, rotate your palms simultaneously to face up. Return to the starting position.
5. 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.
6. Donkey Kick
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. Kick your left heel up to stretch the band. Make sure your hips are level, and don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.
7. Modified Side Plank Leg Lifts
Targeted muscles: Abs (obliques), glutes
How to do the exercise:
Support your body in a side plank position. Your right leg is flexed, and your left leg is straight, so your right elbow, right knee, and left foot touch the ground. The resistance band should be placed above your knees. Lift your left leg against the resistance of the band. Keep your body straight and engage your glutes. Return to the starting position. Do all repetitions on one side, then switch to the other side.
8. High Plank Leg Lifts
Targeted muscles: Abs (obliques), glutes, hamstrings
How to do the exercise:
Support your body in the high plank position with your hands and feet touching the ground. Your hands should be under your shoulders, and your body should be straight from head to heel. The resistance band should be placed around your ankles. Engage your core and glutes, and lift your left heel up against the band’s resistance. Keep your body aligned; don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.
9. Squat with Side Raise
Targeted muscles: Glutes, thighs
Did you know?
This exercise, like the Hip Abduction (nr. 11), targets the part of the glutes called the “gluteus medius.” The gluteus medius works especially hard when balancing in a single-leg stance, so strengthening helps stabilize and improve your running form, too!
How to do the exercise:
Begin standing with your feet shoulder-width apart, toes parallel or slightly outward. The resistance band should be above your knees. Perform a squat, and as you come up, lift your right leg to the side by squeezing the outer part of your glutes. As you step back, lower yourself into a squat again. You can switch sides with each repetition.
10. Jump Squat
Targeted muscles: Glutes, thighs
How to do the exercise:
Begin standing with your feet shoulder-width apart, toes parallel or slightly outward. The resistance band should be above your knees. Perform a squat and then rise forcefully into a jump. Land softly on the balls of your feet. You can stand back up in between or continue with another leap.
Check out more squat variations; most can be done with a resistance band, too!
11. Hip Abduction
Targeted muscles: Glutes
How to do the exercise:
Stand next to a wall and hold on to it with your hand for support. The resistance band should be placed around your ankles. You can lessen the resistance by moving the band above your knees. Lift your right leg to the side while squeezing your outer glute. Keep your body straight; don’t bend your torso. Return to the starting position. Do all repetitions on one side, then switch to the other side.
Need more ideas?
Check out these nine resistance band exercises for the whole body, which you can do anywhere for a killer strength workout!
Another Tips About Make Your Resistance Band Workout with These Exercises and Tips
Resistance bands are a versatile and effective tool for strength training. Whether you’re a beginner or a seasoned fitness enthusiast, resistance bands can help you achieve your fitness goals. In this blog post, we’ll provide a list of exercises and tips for creating your resistance band workout.
Exercises –
Here are some resistance band exercises that target different muscle groups –
- 1. Bicep Curls – Stand on the resistance band with your feet hip-width apart. Hold one end of the band in each hand with your palms facing forward. Slowly curl your hands towards your shoulders, keeping your elbows close to your sides. Repeat for 10 to 12 reps.
- 2. Squats – Place the resistance band under your feet and hold the other end in each hand. Stand with your feet shoulder-width apart. Lower yourself into a squat position keeping your chest up and your knees behind your toes. Push through your heels to return to the starting position. Repeat for 12 15 reps.
- 3. Chest Press – Anchor the resistance band to a sturdy object such as a door frame. Hold one end of the band in each hand at chest height. Push your hands forward until your arms are fully extended, and then slowly return to the starting position. Repeat for 10 to 12 reps.
- 4. Tricep Extensions – Stand on the resistance band with one foot and hold the other end in one hand. Extend your arm overhead, keeping your elbow close to your head. Slowly lower your hand behind your head and return to the starting position. Repeat for 10 to 12 reps on each arm.
Tips –
Here are some tips to help you get the most out of your resistance band workout –
- 1. Choose the right resistance level – Resistance bands come in different colors, each indicating a different level of resistance. Start with a light resistance band and gradually increase the resistance as you get stronger.
- 2. Focus on form – Proper form is crucial to prevent injury and maximize the effectiveness of your workout. Ensure proper alignment and engage the correct muscles during each exercise.
- 3. Mix it up – Incorporate a variety of exercises into your resistance band workout to target different muscle groups and keep your routine interesting. You can also try different grips or tempos to challenge your muscles in new ways.
- 4. Warm-up and cool down – Before starting your resistance band workout, warm up your muscles with dynamic stretches or light cardio. After your workout, cool down with some static stretches to help prevent muscle soreness.
- 5. Stay consistent – Consistency is key to seeing results from your resistance band workout. Aim to exercise at least 3 to 4 times a week and gradually increase the intensity and duration of your workouts as you progress.
Following these exercises and tips can create a personalized resistance band workout that suits your fitness goals and preferences. Remember to listen to your body and adjust the intensity of your workout as needed. With dedication and perseverance, you’ll be on your way to a more muscular and toned physique in no time!
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