Resistance bands are probably the best affordable exercise tool you can get. Whether you’re a beginner or an advanced fitness level, resistance band exercises can challenge your muscles.
You can use resistance bands for Exercises that target every part of the body without putting additional pressure on the joints. And while the usual strength exercises focus on larger muscle groups, exercises with resistance bands can be great for targeting the smaller muscles that act as stabilizers as well.
Types of resistance bands
Resistance bands can vary in shape, size, color, and the level of resistance they offer. Here is an overview of the main categories …
Shape & size of the resistance bands:
- Ribbons: can be shorter and thinner, also called mini-ribbons or Thera-ribbons, or they can be longer and thicker.
- Non-looped straps: 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 – that depends on the manufacturer.
Tip:
When purchasing your band, check to see what other resistance bands / levels are available. Choose a stronger one for the lower body workout and a lighter one for the upper body workout. If you’re not sure, green often offers an intermediate resistor.
- Resistance levels vary from light to heavy: thinner, smaller bands typically come in ranges of 1-10 kg (2-40 lbs) and longer, thicker bands usually come in ranges of 5-90 kg (10-200 lbs).
How to Use Resistance Band Exercises to Help You Achieve Your Goal
You can use these exercises in two ways:
- First: as a full-strength workoutt, whole body or for a specific body part by choosing Repeat 3-5 exercises with 8-25 repetitions and 2-5 rounds. The reps and laps depend on your fitness level and the resistance level of the band.
- Second: to warm upto activate a specific muscle group. Example: If you’re having a hard time really feeling your glutes, do 2 rounds of fire hydrants and 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. Side wall 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 extend your arms straight up over your head. Pull your arms down and your elbows to the side, bent at a 90-degree angle, as you stretch the ligament and bring 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. Place your right elbow above 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 your head. As your right arm extends, you should feel the ligament stretch and the muscles in your right upper arm work. Return to the starting position.
Do you want to see how your triceps are really burning? Check out 7 bodyweight exercises for strong triceps.
3. Biceps curl
Targeted Muscles: biceps
How to do the exercise:
Sit on a chair, step on, or on your heels. Tuck the resistance band under your right knee and hold it in place with your right hand. Against the resistance of the band, pull your hand toward your right shoulder. As you pull the tape, keep your upper arm still and your elbow under your shoulder and close to your body. Let go of the hold and return to the starting position. Do all of the repetitions on one side, then switch to the other side.
4. External rotation of the shoulder
Targeted Muscles: Shoulders, upper back
How to do the exercise:
Put a mini band around your wrists. Bend your elbows and keep them close to your body. Move your forearms to the side to stretch the ligament. At the same time, rotate your palms so that they are facing up once the band is stretched. Return to the starting position.
5. Hydrant
Targeted Muscles: Buttocks, 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 to the side to stretch the ligament. The rest of your body should stay in place; don’t turn sideways. Return to the starting position. Do all of the repetitions on one side, then switch to the other side.
6. Donkey kick
Targeted Muscles: Buttocks, 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. Step up with your left heel to stretch the ligament. Make sure you keep your hips straight and not round your back. Return to the starting position. Do all of the repetitions on one side, then switch to the other side.
7. Modified Side Plank Leg Lifts
Targeted Muscles: Abs (oblique muscles), glutes
How to do the exercise:
Support your body in a side plank position. Your right leg is bent and your left leg is extended so that your right elbow, right knee, and left foot are touching the floor. The resistance band should be placed over the knees. Raise your left leg against the resistance of the band. Keep your body straight and tense your glutes. Return to the starting position. Do all of the repetitions on one side, then switch to the other side.
8. High plank leg raises
Targeted Muscles: Abs (oblique muscles), glutes, hamstrings
How to do the exercise:
Support your body in the high plank position with your hands and feet touching the floor. Your hands should be under your shoulders and your body should be in a straight line from head to heel. The resistance band should be placed around your ankles. Tense your core and glutes, and raise your left heel against the resistance of the ligament. Keep your body aligned, do not round your back. Return to the starting position. Do all of the repetitions on one side, then switch to the other side.
9. Side lift squats
Targeted Muscles: Buttocks, thighs
Did you know already?
This exercise, as well as hip abduction (# 11), target the part of the buttocks called the “gluteus medius”. The gluteus medius muscle works particularly hard when balancing in a one-legged stance. Therefore strengthening it also helps to stabilize and improve your running form!
How to do the exercise:
Start with your feet shoulder-width apart, with your toes parallel or slightly outward. The resistance band should be above your knees. Do a squat and as you stand up, lift your right leg to the side by squeezing the outer part of your buttocks. When you step back, lower yourself back into a crouch. You can switch sides with each repetition.
10. Jump squat
Targeted Muscles: Buttocks, thighs
How to do the exercise:
Start with your feet shoulder-width apart, with your toes parallel or slightly outward. The resistance band should be above your knees. Do a squat, then get up powerfully for a jump. Land gently on the balls of your feet. You can get up in between or continue with another jump.
Look at more Squat variants, most of them can be done with a resistance band too!
11. Hip abduction
Targeted Muscles: buttocks
How to do the exercise:
Stand next to a wall and hold it with your hand for support. The resistance band should be placed around your ankles. You can decrease the resistance by moving the band over your knees. Lift your right leg to one side while squeezing your outside buttocks. Keep your body straight, don’t bend your torso. Return to the starting position. Do all of the repetitions on one side, then switch to the other side.
Do you need more ideas?
Check out 9 resistance band exercises for the whole body that you can do anywhere for killer weight training!
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