10 Resistance Band Workouts

10 Resistance Band Workouts To Strengthen & Tone Your Body In Time For Summer

The resistance band is a small-but-mighty tool that you can incorporate into your fitness routine to build some serious strength. Resistance bands can be used to work pretty much every muscle in the body, giving kettlebells and dumbbells a run for their money.

If you are interested in learning more about resistance band workouts, then you are in the right place!

Banded Front Squat

The banded front squat will take regular squats to the next level by adding a level of resistance and difficulty. This exercise will work the glutes, quads and hip abductor muscles as well as toning the back and core

How To:

  1. Start by standing in the middle of the resistance band, with your feet shoulder-width apart, holding one end of the band in each hand.
  2. Bend your arms to bring your hands up next to your ears, lifting the elbows up until the triceps are parallel to the floor.
  3. Keeping your arms stationary, engage your core and bend at the knees to sink the hips back down until the thighs are parallel to the floor.
  4. Push through your feet to extend your legs and return to standing.
  5. That is one rep.

Resistance Band Abductions

The resistance band abduction exercise is a lower body isolation movement that is geared towards the training or rehabilitation of the hip abductors, which are responsible for opening up the hips.

How To:

  1. Wrap the resistance band around your thighs.
  2. Lower yourself down into a half-squat position.
  3. Without moving your feet, press the right knee a few inches out to the right.
  4. Return to start, and repeat on the other side.
  5. That is one rep.

Lateral Banded Step-Out Squat

This is a functional exercise that will mainly work your side glutes (gluteus medius) as well as your quads and inner thighs, making it the perfect addition to other lower-body movements such as lunge variations and squats.

How To:

  1. Begin by standing with a resistance band wrapped just below your knees, with your feet under your hips and your hands clasped in front of your chest.
  2. Take a large step to the left, bend the knees, sit back, and lower down until your thighs are parallel with the ground.
  3. Tighten your glutes and press back up through the heels back to the starting position. Repeat on the other side.
  4. That’s one rep.
  5. Complete 35-50 seconds of reps on one side, then switch to the other before starting your next exercise.

Banded Single-Leg Tempo Deadlift

Single-leg tempo deadlifts can work all the major muscles that a regular deadlift can, that includes the ankles, core, hamstrings, gluteus medius and maximus. While this exercise challenges the same muscles, it puts a lot less strain on the spine.

How To:

  1. Begin by standing on your right leg with your foot over the middle of a long resistance band, with one end of the band in each hand.
  2. Push your hips back into a hinge at the waist while lowering your torso towards the ground, lifting your left leg back behind the body until both are parallel to the floor.
  3. Push through the right heel to reverse the movement and return to the start position.
  4. That’s one rep.
  5. Complete 35-50 seconds of reps on one side before switching to the other.

Side Plank Band Pull

The side plank band pull is a great way to strengthen the arms, core, shoulders and the back. This exercise can improve mobility in the back and shoulders, it also is a great exercise for reducing injury.

How To:

  1. Begin in a side plank with a band under your right hand on the floor, with the other in the left hand.
  2. Hold the plank as you pull the band up with your left hand, leading with the elbow.
  3. Return to the starting position.
  4. That’s one rep.
  5. Complete 35-50 seconds of reps on one side then switch to the other.

Lateral Arm Raise

The lateral arm raise is a strength training isolation exercise that will work the shoulders – mainly the lateral deltoids – with the upper back (trapezius) supporting by stabalising the exercise.

How To:

  1. Begin standing with your knees slightly bent, feet staggered, left foot forward and flat on the floor, and the right foot back (heel high). Keep the resistance band looped under the left arch. Grasp the band on each end with each hand, arms at your sides.
  2. Raise your arms outwards to the sides until parallel to the floor.
  3. Return slowly to the start.
  4. That’s one rep.

Jumping Jack with Overhead Band

Jumping jacks can improve aerobic capacity while decreasing resting heart rate, blood pressure, and the risk of cardio disease. They can also improve metabolism, helping you to maintain a healthy weight. All very good things!

How To:

  1. Begin by standing with your feet together and your hands at chest height.
  2.  Place the band around your thumbs with your hands balled into fists around them. Stretch the band until your arms are about shoulder width apart.
  3. Jump with your feet out as you push your arms up overhead.
  4. Jump your feet in as you pull your arms down, keeping the tension in the band the entire time.
  5. That’s one rep.

Band Deadlift

Resistance band deadlifts are incredibly useful for improving the strength curve of your glutes, hamstrings and back muscles.

How To:

  1. Begin by standing with your feet shoulder-width apart with a resistance band wrapped around your arches.
  2. Hold the top of the band with both hands, keeping your arms straight and pressing your hips backwards into a hinge position.
  3. Push down through your heels to stand up straight, squeezing your glutes at the top.
  4. That’s one rep.

Clamshell With Band

The clamshell exercise with resistance band can specifically help to strengthen your gluteus medius, which rests on the outer edge of the buttocks and is responsible for stabalising your pelvis. The clamshell exercise can help to balance the muscular effort between your outer and inner thighs as well as your pelvic floor.

How To:

  1. Begin lying on your right side with a resistance band wrapped around your thighs and your upper body propped up on your right forearm.
  2. Bend your legs so your knees face forward while your feet line up with your glutes.
  3. Keep your feet and hips steady while lifting the top knee as far as you can towards the ceiling, then slowly lowering it back down to the start.
  4. That’s one rep.

Banded Plank Tap

Banded plank shoulder taps will train and strengthen your glutes, core, arms, shoulders and wrists. This exercise will help to reduce lower back pain, improve your posture and flexibility while tightening your midsection.

How To:

  1. Begin by wrapping a resistance band around your wrists and get into the high plank position.
  2. Maintain an engaged core, then bring the left hand a couple of inches forward to tap the ground in front of your fingers.
  3. Return to the starting position and repeat on the right side.
  4. That’s one rep.

To Sum It Up

Adding a resistance band to your workout routine is a really great way to test out some muscle-boosting moves before trying your hand at barbells or dumbbells to make gains.

If you are considering purchasing a resistance band, be sure to check out our range on our website by clicking here.

 

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