Whether you are a beginner or at an advanced fitness level, adding a resistance band to your repertoire is an inexpensive way to level-up your workout routine.
Resistance bands are great for exercises that target a specific body part without putting extra pressure on the joints. Implementing resistance band exercises can be great for targeting those smaller muscles that function as stabilisers, too. They’re also portable, lightweight, and easy to store which makes them perfect for home use or when travelling.
Types of Resistance Bands
Resistance bands come in a variety of shapes, sizes, and most importantly levels of resistance. The most common types are tube bands with handles, looped bands, and non-looped or therapy bands.
Tube bands: Commonly used for pressing and pulling as they have handles to hold on to.
Looped: Flat shaped and continuous loop. Comes in a variety of materials and sizes.
Non-looped/Therapy: Very long and thin, commonly used to regain strength or for warm ups.
How to Use Resistance Bands
- Full strength workout: Choosing 3-5 exercises, doing them for 8-25 reps and repeating 2-5 rounds. The repetitions and rounds will depend on your fitness level and the resistance level of the band.
- Warm up: To activate a specific muscle group, do as many reps as you need to feel your muscles working.
6 of the Most Effective Resistance Band Workouts
1. Hip abduction
Targets: Glutes
How to:
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.
2. Donkey kick
Targets: Glutes & Hamstrings
How to:
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 you keep your hips level and don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side
3. Fire hydrant
Targets: Glutes & Hamstrings
How to:
Similar to donkey kicks, 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.
4. Squat
Targets: Glutes & Quads
How to:
Begin standing with your feet shoulder-width apart, toes parallel or slightly outward 5 - 10 degrees. The resistance band should be above your knees. Lower yourself into the squat and push your hips back. Keep your knees pushing out sideways into the band as you squat but make sure they stay in line with your toes. Return to the standing position and repeat.
5. Jump Squat
Targets: Glutes & Quads
How to:
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 jump.
6. Hip Extension
Targets: Glutes & Hamstrings
How to:
The resistance band should be placed around your ankles. You can lessen the resistance by moving the band above your knees. With your leg straight, kick your heel back to stretch the band until you can’t move your leg back any further without bending your knee. 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.
You don't need a whole gym to get a good workout in. If you're stuck at home, a hotel, or just looking for an effective way to strengthen and engage your muscles, adding a resistance band is the way to go.
Check out our selection of workout accessories for more ways to move freely and level-up your workout routine.