5 Favorite Resistance Band Exercises

Simple Yet Effective Workout Tool

Resistance bands are one of my favorite workout tools. Since all of my workouts are at home or outside, I have learned how to get creative and use very simple pieces of equipment to get the most out of each and every workout.

You can work your entire body with very limited equipment and definitely without going to a gym. Resistance bands are one of my favorite tools because not only do they take up very little space and are extremely affordable, but you can also easily pack them and take them on the go. I simply will throw mine in my suitcase or purse and use them while traveling or at the park or beach.

5 Favorite Resistance Band Exercises

One of the main reasons I love resistance band training so much is that there are endless moves that you can do to target your entire body. They come in a variety of sizes, lengths and strengths, so no matter where you are in your fitness journey, you can find your perfect fit and style. There are some with handles that you can use similar to using dumbbells, or others that are more of a loop band (look like giant rubber bands), which are great for lower body work. The best part is, to get in a killer full-body workout and all you need is a band and YOU!

Check out five of my favorite resistance band exercises and see how fun and effective resistance bands can be!

Band Squats

15 Band Squats

Stand on a tube resistance band with your feet slightly wider than shoulder-width distance. The center of the band should be between your feet. Holding a handle in each hand, bring the top of the band over each shoulder. Sit down into a squat position, keeping your chest lifted, abs tight and glutes pushed back. Put your weight in your heels and rise back up to the starting position. Repeat the exercise until you have completed 15 repetitions.

G-Tip: Use a resistance band that offers some resistance as you rise back up to the starting position. If the band is too long and doesn’t offer much resistance, you can always wrap the bands around your hands to give you a bit more resistance on the rise. The focus of this exercise is not only in the squat, but also the rise to the starting position.

Band Glute Bridges

15 Band Glute Bridges

Use a loop band and place it around your legs, just above your knees. Lie on your back with your feet on the floor and bent at a 90-degree angle. Bring your glutes up off the ground in a bridge position. Squeeze your glutes and hold at the top for a second, then dip back down toward the ground, keeping your glutes contracted throughout the entire exercise.

G-Tip: Keep your knees butterflied open toward the outside of your body so there is resistance from the band throughout the entire movement.

Glute Kick-Ups

15 Band Glute Kick-Ups

On all fours, place your toe in the handle of the resistance band and hold onto the other side of the band with your hands. With a flexed foot, kick your foot back so it is parallel to the ground. Keeping your foot in a flexed position and leg extended straight behind you, bring your foot up toward the sky about six inches in a slow and controlled movement. Hold for a second at the top, then bring your foot back down to the starting point. Repeat for a total of 15 kick-ups, then switch and repeat on the other side.

G-Tip: This movement is very slow and controlled. It is less about how high you lift your foot and more about keeping engagement throughout the entire exercise.

Band Lateral Steps, staying low to the ground

15 Band Lateral Steps, staying low to the ground

Start by placing a loop band around your shins, just above your ankles. Your feet should be about shoulder-width distance apart so there is some tension on the band. Drop down slightly so you are just above a regular squat position. With your hands on your hips, take a step out with one foot then back to the center position, keeping some tension in the band. Complete a total of 15 steps on one side, then switch to the other side.

G-Tip: Stay in this semi-squat position throughout the entire exercise. Don’t rise up with each step, but rather stay low with each lateral step out.

Band Push-ups

10 Band Push-ups

Place a resistance band along your upper back and hold on each side with your hands. Get into a plank position, with your hands on the ground in a starting push-up position. Lower down into the bottom of a push-up then back up to the starting plank position. Complete 10 push-ups, slow and steady.

G-Tip: Depending on your fitness level, you can drop down to your knees for a less challenging variation of this exercise. Whichever variation you do, this is a very slow and controlled push-up to keep the band in place along your upper back throughout each push-up.

Move from one exercise to the next then repeat the workout one to two more times. You can’t beat a workout that requires limited equipment, no gym and the ability to do it from home or on the go!

Dig deep and let me know what you think!

Gina Aliotti

Gina is Co-Founder of Devotion Nutrition. She is a Professional Figure Competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist, and fitness consultant. Her passion is to inspire, motivate and teach people the tools to reach their lifelong fitness goals, in a realistic and fun way.

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