Top 5 Resistance Band Exercises

By Med-Fit UK Content Team . Last Updated Wednesday, 3rd March 2021

Resistance Bands are fantastic inexpensive training tool. They are fantastic for all levels of fitness individuals, if you are a beginner or already an advanced fitness professional, resistance band exercises can give you a fantastic challenge and a great exercise.

You can use bands to target almost any part of the body without putting any extra pressure on your joints. Whilst strength exercises focus on the larger muscle groups, resistant bands are great to target those smaller muscle functions that work as stabilisers too. These can help you with your weightlifting in the future.

How do I use my Resistance Bands?

There are two real ways to use your bands for exercise:

The first way may be a full-strength workout, or normally known as a total body workout. Focusing on specific body parts and performing 3-5 exercises on these areas with 8-20 reps and repeating that for 2-3 sets. The repetition and sets will depend on your fitness levels and the size of the resistant bands you have decided to use for that workout.
Second way would be a warmup and activation of select muscle groups. To give an example of a warmup – if you were aiming at working on your glutes, 2 banded curtsy lunges and banded front squats would work a treat! Do as many as you feel to get a good fire/burn in your glutes in readiness for your full workout.

So, what are the top resistance band exercises?

Banded Tempo Single-leg Deadlift

Works on: Hamstrings and your Glutes

How to: Start by standing on one leg with your foot over the middle of the long resistance band and your hands on either end of the band. Push your hips back whilst lowering your torso towards the floor, lift your straight right leg back behind your body until both are parallel to the floor. Drive through with your left heel to reverse the movement and return to starting position.

Reps: Perform 15 times on each side and rest for 30 seconds. Continue this exercise 3-4 times and increase your resting time to a max of 1 minute.

Banded Bear Plank Glute Kickback

Works on: Glutes and Hamstrings

How to: Loop the resistance band around your chosen foot and hold one end in either hand to secure the band in place. Move onto your all fours with your shoulders stacked over your wrists – making sure your palm of your hands are pressing the band ends into the mat. Ensure your back is flat and your knees hovering a few inches off the ground. Keep you core nice and tight, hips and shoulders square, squeeze your glutes and lift your knee in line with your hip. Reverse your movement to return to starting position.

Reps: Perform 15 times on each side. Perform this exercise for 3-4 sets of 15.

Resistance Band Chest Workout

Works on: Deltoids, Triceps and Pectorals

How to: Lie on the floor with the middle of the resistance band in the middle of your back and ensuring you can hold each end. Stretch out both arms in front of your chest, then returns to your original starting position.

Reps: Perform 10 times and continue for 3-4 sets of 10 reps.

Bicep Curl

Works on: Biceps

How to: This one can be performed sitting or standing. Place both of your feet on the middle of the resistance band and again hold each end with your hands. Raise your arms out in front of you to chest height and bend your forearm and hand towards your shoulder.

Reps: Perform 15 times and continue for 2-3 sets of 15 reps.

Triceps Press

Works on: Triceps

How to: Make sure you are stood up for this one. Place your medical grade resistant band under your heel of one of your feet. The chosen foot will be the side of the shoulder your pull up from, i.e. Right foot will be aiming at the right side of your back. Hold the end of the band with both hands and stretch the band so it runs behind your body and pull it above your head, then return it to your original starting position.

Reps: Perform 10 times and continue for 3-4 sets of 10 reps.

If you’re looking for further muscle development, do check out one of our latest blogs on How To Get A Six Pack

By Paul Warburton . Last Updated Friday, 17th September 2021

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