7 Top resistance band exercises


How are your home resistance band exercises progressing? If you have been using this effective and easily accessible form of resistance training then we high-five you. 

Try following our blogs and vlogs on home workout exercises. They are full of great routines using other forms of resistance, like bodyweight exercises, dumbbells and barbells.

With so many exercise routines available on the internet, our Head Personal trainer Laszlo has defined his top 7 resistance band exercises.

Resistance band exercises

1. Squats 3 x 15 reps

One of the main benefits of using resistance bands to squat is that they force you to maintain good form throughout the movement.

To start, step onto the band with both feet shoulder-width apart. Loop the band over your shoulders and around the neck. Then bend your knees slowly to 90 degrees and return to your starting position.

2. Split Squats 3 x 14 reps

The split squat offers fantastic benefits. For the lower body, it strengthens the muscles of the legs, which includes your glutes, hamstrings, quads and calves. 

Step forward and place the band underneath your front foot, equal lengths either side in each hand creating the resistance. Holding the band, stand up front leg straight and drop to 90 degrees. Once complete, return to your starting position.

Switch sides to work both legs.

3. Single Arm Rows 3 x 14 reps

The single-arm row is a great back and arms exercise. Secure the band to a heavy object (that will take your weight). Then, sit on the floor, chest upright, back straight. Take the loose end of the band in one hand, closed grip position, palm facing upward and pull. Slowly return to starting position.

4. Bent Over Rows 3 x 12 reps

To start, step onto the medium resistance band with your feet shoulder-width apart. Try and set yourself so that you have the resistance band at your knee height in both hands, with a reasonable tension. From there, pull your arms backwards, stretching the chest and drawing the shoulder blades together, then slowly return to your starting position.

5. Front Raises 3 x 16 reps

For the front raise resistance band exercise, step into the band so it’s under both feet shoulder-width apart. Ensure you are using the lowest resistance band for this exercise. Then, keeping your back straight raise your arms out in front to shoulder height and slowly return to your starting position.

This is a great exercise for building muscle in the shoulders.

6. Bicep Curls 3 x 15 reps

This is a favourite. Take the medium resistance band, step onto the band, feet shoulder-width apart and grab the band. Stand up straight, arms fully extended and ensure there is tension between your hands and feet.

Then curl to the top, hold for one second, release and return to your starting position.

7. Russian Twist 3 x 15 reps

And finally the Russian twist. Again secure the lowest strength band to a heavy object that can take your weight at ground level.

Sit side-on, 3 to 4 feet from the secured end of the band. Then take the band in both hands with a closed grip and pull the band across your body hands extended in front of you and return to where you started.

This brings to an end our great resistance band workout.


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