15 best resistance band workouts
Resistance bands are versatile and portable exercise tools that offer a wide range of workout options. Whether you're a beginner or an experienced fitness enthusiast, incorporating resistance band exercises into your routine can provide numerous benefits, including improved strength, flexibility, and muscle tone. Here are 20 of the best resistance band workouts:
- Bicep curls: Stand on the resistance band with your feet shoulder-width apart, holding the handles. Curl your hands up toward your shoulders, keeping your elbows close to your sides.
- Tricep extensions: Hold the resistance band overhead with both hands, keeping your elbows pointing upward. Extend your arms by engaging your triceps, and then return to the starting position.
- Squats: Place the resistance band around your thighs, just above your knees. Stand with your feet shoulder-width apart, and lower into a squat position, keeping tension on the band throughout the movement.
- Glute bridges: Lie on your back with the resistance band wrapped just above your knees. Bend your knees and place your feet flat on the ground. Lift your hips off the ground, squeeze your glutes at the top, and lower back down.
- Lateral band walks: Place the resistance band around your ankles. Step to the side with one foot, maintaining tension on the band, and then bring the other foot to meet it. Continue side-stepping for a set distance or number of repetitions.
- Standing rows: Step on the resistance band with your feet shoulder-width apart. Hold the handles with your palms facing each other. Pull the band toward your chest, squeezing your shoulder blades together, and then return to the starting position.
- Chest press: Anchor the resistance band to a sturdy object behind you. Hold the handles with your palms facing downward. Push your arms forward until they are fully extended, and then return to the starting position.
- Shoulder press: Stand on the resistance band with your feet shoulder-width apart. Hold the handles at shoulder level, palms facing forward. Press the handles upward until your arms are fully extended, and then lower back down.
- Standing lateral raises: Stand on the resistance band with your feet shoulder-width apart. Hold the handles with your palms facing inward. Raise your arms out to the sides until they are parallel to the ground, and then lower back down.
- Seated rows: Sit on the ground with your legs extended and the resistance band wrapped around the soles of your feet. Hold the handles, and pull them toward your chest, squeezing your shoulder blades together.
- Russian twists: Sit on the ground with your legs extended and the resistance band wrapped around your feet. Hold the handles with your arms extended in front of you. Twist your torso to one side, then the other, while keeping your core engaged.
- Leg press: Anchor the resistance band behind you. Sit on the ground with your legs extended and wrap the band around the soles of your feet. Press your legs forward, extending them fully, and then return to the starting position.
- Hamstring curls: Anchor the resistance band behind you. Lie on your stomach with your legs extended, and wrap the band around your ankles. Bend your knees, bring your heels toward your glutes, and extend your legs.
- Bicycle crunches: Lie on your back with the resistance band wrapped around your feet. Bend your knees and lift your feet off the ground. Alternate bringing your left elbow toward your right knee and your right elbow toward your left knee.
- Standing oblique twists: Stand on the resistance band with your feet shoulder-width apart. Hold the handles in front of you with your arms extended. Twist your torso to one side, then the other, while keeping your core engaged and the band taut.
Always prioritize the correct form, warm up before exercising, and consult with a healthcare professional or certified trainer if you have any concerns or pre-existing conditions. Incorporating these 20 resistance band exercises into your routine will help you target various muscle groups and achieve a well-rounded and effective workout.
