Resistance Band Workout

MAKE YOUR OWN RESISTANT BAND WORKOUT WITH THESE EXECISES

Resistance bands are most likely the best low-cost training tool available. Resistance band workouts may provide a nice challenge to your muscles whether you are a beginner or an advanced fitness level.

Below are resistance band exercises that take body weight training to next level.

BICEP CURLS

Targeted muscles: Biceps

Step on the middle of the band using either compact or fit loop bands. Grab the compact band’s grips or the top of the fit loop band. Begin with your arms at your sides, palms facing front. Pull the band up and toward you, bending your elbows until your knuckles are at your shoulders.

SHOULDER PRESSES

Targeted muscles: Shoulders, Upper back

Place yourself in the center of your compact or fit loop band. Grab the grips of your compact band and raise your hands to your shoulders. If you’re using a fit loop band, grasp the top of it and place it across your hands. Raise your hands to the front of your shoulders, elbows pointing downward.

Raise your arms until they are completely extended and your shoulders are near your ears, while keeping your core strong and your back straight. The burn should be felt at the front of your shoulders.

TRICEP EXTENSIONS

Targeted muscles: Triceps

Place yourself in the center of your compact or fit loop band. Grab the compact band’s grips or the top edges of the fit loop band. Each palm should have a fit loop ring in the middle. Then, with your hands pointed toward the back of your shoulders, raise your elbows to the sky. Extend both arms and tighten your core. Make certain that your triceps are activated.

STANDING ROWS

Targeted muscles: Shoulders, Upper back

Secure your compact band to a chest-height door or wrap your fit loop band around a solid piece of equipment at chest-height. Step back, facing the anchor point, until you feel strain in the band. Stand tall, grip the band by the handles or sides, and draw it toward you while keeping your elbows tucked towards your torso.

At the end of each exercise, squeeze your shoulder blades together. Lower the anchor point for the band or raise it higher to train your back muscles in a slightly different method.

FRONT SQUATS

Targeted muscles: Quadriceps (quads), Glutes, Hips, and Hamstrings

Place yourself in the center of your band. Take hold of the compact band’s handles or the ends of the flat loop band. The flat loop band should rest on your palms. Bring your hands into the “front rack position” so that your knuckles are hovering above your shoulders.

Choose a band that is substantial enough to provide significant resistance when standing tall. Squat while keeping your arms firm in the front rack posture. When you push up from your squat, you should feel resistance.

LATERAL KICKS

Targeted muscles: Quadriceps (quads), Glutes, Outer thighs

If your compact band has an ankle cuff, wrap it around your ankle and attach it to a low door. Position yourself such that the band is attached to the leg farthest away from the anchor point. Step within the band after looping your flat loop band low on a piece of solid equipment.

Make sure the band’s edge is against the ankle of the leg farthest away from the anchor point. Kick your leg laterally while standing sideways (sideways). The burn should be felt immediately on the outside of your glute. After each set, switch sides.