Hello! Welcome back to my blog.
In this post I will be showing you some of my favorite exercises to do with resistance bands. I love resistance bands because you can work every muscle, anywhere!
Banded Squat
Place the resistance band above your knees. Squat while pushing your butt back and your knees outward.
This adds a nice level of resistance to a regular bodyweight squat. It is important to also squeeze your butt at the top of the squat to activate your glutes.
Long Band Squat
Step on your resistance band and pull it until your hands are above your shoulders. Squat down and repeat.
This is another variation of a squat. This one is done with a longer band. I personally use a loop band for this exercise. (If you also have a loop band, step on it and then lower your head until the band goes behind your head and rests on your shoulders. I like to keep my hands on the band throughout the whole motion.)
Crab Walk
Place the resistance band above your knees. Start in a squat position and walk about 10 steps to the right. (Keeping your knees bent). Then repeat the same steps to the left.
This exercise really burns your outer glutes and quads!
Clam Shell
Lay on your side with the resistance band above your knees. Lift the top knee while keeping your feet together. Repeat on the other side. You should feel this in your glute!
Do all reps on one side and then switch sides.
Hamstring Curl
Attach your resistance band to something sturdy. Lay on your stomach and place your feet inside the band so that the band rests on your ankles. Then pull your feet towards your butt. Slowly lower them back down and repeat.
Try to focus on only using your hamstrings to bring your feet in towards your butt. It will be hard! You can use a loop band or you can use a flat band and make it into a loop by tying it around something.
One Leg Hamstring Curl
Place a resistance band around your ankles. Hold onto something sturdy. Pull one foot up towards your butt and slowly release it. Do amount of reps one leg and then do the other leg.
This is another variation of the hamstring curl. I would try both ways and see what you like best!
Banded Hip Raise
Lay on your back with the resistance band above your knees. Raise your hips and squeeze your glutes. Lower and repeat.
The most important part of this exercise is to squeeze your glutes at the top!
Band Pull Aparts
Hold the resistance band out in front of you at shoulder level. Slowly separate your hands while squeezing your back muscles. Slowly return your hands in front of you and repeat.
I love this exercise for a warm up and a workout. For a warm up I would use a lighter resistance band and work your way up to a heavier resistance.
Low Row
Sit down with your legs out in front of you. Wrap the resistance band around your feet and grab the ends. Pull your elbows back and squeeze the middle of your back.
This is another great exercise for your mid back. This is a great example of how resistance bands can mimic equipment at the gym.
Lat Pull Down
Attach the resistance band around something sturdy. Making sure it is higher than your head and angled down. Kneel on one knee and lean forward. Pull your arms down and lead with your elbows.
I love working my lats. This is the part of your back under your armpit. In this movement it is easy to use your biceps instead of your lats. Don't do that! Focus on pulling the band down with your lats. Also, lead with your elbows!
High Row
Attach your resistance band to something sturdy. Making sure it is at chest level. Stand away from the object so that your arms are straight. Pull your arms back while squeezing your upper back muscles.
This exercise is great for working your upper back/delts. Remember to squeeze your back to pull the band towards you and release slowly.
Bicep Curls
Step on your resistance band with one or both feet. Start with your hands by your sides and raise them using your biceps.
Raise and lower your arms slowly. You can also do this one arm at a time.
Shoulder Press
Step on your resistance band with both feet. Start with your hands at shoulder level and then raise them up.
You can do this with a loop or not-looped band.
All of these exercises would be perfect to do as a workout! I would recommend doing 10-12 reps of each and repeat that 2-3 times. If you're wondering where to get resistance bands, check out this post: Essential Equipment to add to your Gym Bag!
Something that helps motivate me is reading inspirational quotes, so here are some for you :)
Thank you so much for reading!