10 Resistance Band Exercises You Can Do Anywhere

Resistance bands are a smart and budget-friendly addition to any strength training routine and come in a variety of sizes, lengths and strengths. This exercise equipment is versatile, portable and easily stored, making it perfect for home and travel workouts – and even the office!

We’ve pulled together a series of 10 great resistance band exercises that you can do anywhere. Aim for two to three sets of eight to 25 reps:

Training Tip: Just like free weights, resistance bands come in a range of resistance levels – from highly stretchable to heavy-duty strength – and vary in size, shape and thickness. Click here for a comprehensive guide to exercise bands and some further training tips. When you’re ready to add these to your routine, we found some good ones at Walmart.

1. Upright Row: Step on both sides of the band, gently bent your knees, and hold both ends of the band. Pull the band towards your chin with your elbows pulling towards the ceiling. Hold for one second and then slowly release.

2. Bent Over Row: Stand over the center of the band with your feet shoulder-width apart. Bend your knees slightly and bend slightly at the waist. Grasp each handle with your hands facing the outside of your knees. With your elbows bent, pull the band up to your hips. Squeeze your shoulder blades together until your elbows form a 90-degree angle.

3. Seated Row: Sit down with your legs extended. Place the center of the band behind the soles of your feet. Grab the band with both hands. Start with your arms extended and your palms facing each other. Bend your elbows and pull the band toward your core and squeeze your shoulder blades together. Return to the starting position.

4. Pull Downs: Stand on the resistance band. Grasp the band with both hands, arms at your sides, elbows bent. Push your arms up and overhead. Slowly return to the start position and repeat.

5. Forward Raise: Stand on the middle of the band with your feet shoulder-width apart. Grip each handle at your sides with your palms facing in. Without locking your elbows, bring your right arm straight out in front of you and to shoulder height. Slowly lower your arm back down and repeat on the other side.

6. Upper Back Firmer: Hold the band tight with both hands, straight out in front of your chest. Pull the band apart equally until both arms are out by your side like a “T.” Hold for one second, then slowly release.

7. Side Bends: Stand, holding the resistance band in your right hand. Secure the band with your right foot and a foot wrap. Bend to the left, keeping your elbow straight. Slowly return to the starting position and repeat. Repeat sets with the other side.

8. Front Leg Raises: Wrap the band around your ankles. Lift your right leg to the front (you should be able to move it at least 10 inches), hold for one second, then slowly release. Be sure to lift your leg, and not swing. You should feel it in the front of your thighs and not your lower back.

9. Backside Booster: Standing upright with your band wrapped around your ankles, bend your right knee to a 90-degree angle and push your heel against the band. Push back with the right leg until you feel strong resistance. Hold for a second, then slowly release.

10. Side Squat: Keep the band wrapped around your ankles. Step your right leg to the right into a deep squat, then bring it back towards the left leg. Repeat on the left side.


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