8 Exercises with Resistance Bands (Video)

How To Do Banded Squats

1. Place the resistance band in your thighs, roughly six inches above the knees. Stand together with your toes barely wider than your hips to create stress throughout the band (activating your glutes).
2. Sit again right into a squat, reducing your hips till they’re parallel to the knees, striving for a 90-degree angle. Drop your hips down, weight in heels, chest up.
3. Then, drive by way of your heels to return to a standing place. Squeeze the glutes on the prime.

How To Do Banded Lateral Shuffles

1. Stand together with your toes barely wider than shoulder-width aside, knees barely bent. Resistance band is wrapped round your calf/shin space. Stand together with your toes barely wider than your hips to create stress throughout the band (activating your glutes).
2. Bend your knees to decrease down right into a loaded athletic place.
3. Maintain this loaded squat place as you’re taking a large step to your proper; stretching the band as you step out large. Carry your left toes in to faucet close to your proper heels.
4. Then, reverse the motion, stepping out large to the left, main together with your left knee, earlier than bringing your proper toes to faucet the ground close to your left foot.

How To Do Lat Pulldowns

1. Stand with toes hips-width aside. Loop the resistance band between your thumbs and maintain each fingers overhead, arms totally prolonged, palms dealing with away from you.
2. Retaining your left hand regular, pull your proper elbow down and out, participating your again muscular tissues and pulling your shoulder blade down. Pull the band to shoulder degree.
3. Slowly, launch the stress, bringing your proper hand again to the beginning place with management.
4. Repeat, this time pulling the band all the way down to shoulder top together with your left hand.

How To Do Tricep Kickbacks

1. Begin with toes shoulder width aside, knees barely bent. Choice to barely stagger your toes (pictured above).
2. Maintain the highest of the band at your left shoulder together with your proper hand. Then loop your left hand/palm by way of the underside of the resistance band.
3. Barely hinge ahead on the hips and carry out a ‘tricep kickback’ on the left arm; extending the left arm lengthy behind you as you pull the band again in direction of your left hips/butt (left arm straight).
4. With management, slowly return your left hand to the beginning place.

How To Do Single Leg Deadlifts and Bent Over Rows

1. Loop the train band across the arch of your proper foot. Maintain on to the band together with your proper hand. Shift your weight to your proper leg, then float your left leg off the ground, balancing on the proper.
2. Hinge, pushing your hips in direction of the wall behind you till your physique is in a straight line, head to tailbone. Left leg extends behind you as you hinge, performing a single leg deadlift on the proper aspect.
3. Maintain this hinged place as you carry out a single arm again row on the proper aspect. Pull the band again in direction of your proper hip (consider pulling out of your elbow versus your wrist). Cease as soon as your proper elbow is in step with your rib cage, making a straight line from proper shoulder to elbow. Maintain on the prime for a second.
4. Management the resistance band again down, then drive by way of your proper heel, squeezing your butt and hamstring to return to a balanced standing place.

Modification: Carry out staggered deadlifts with a again row somewhat than floating your reverse leg.

How To Do Push Ups and Knee Drives

1. Begin in a excessive plank place, shoulders over wrists, core engaged. Loop a resistance band across the arches of each your toes.
2. Decrease your chest down into the underside of a push up, letting your elbows fall again in direction of your physique and main together with your chest.
3. Then, press again right into a excessive plank place.
4. Maintain a excessive plank as you pull your proper knee in direction of your proper elbow, then your left knee in direction of your left elbow.
5. Repeat, alternating one push up with a large knee drive on both sides of the physique.

Modification: Carry out standing banded marches, driving first your proper knee then your left knee up in direction of your chest.

How To Do Banded Lifeless Bugs

1. Lie flat on the ground. Loop a resistance band round each toes.
2. Carry out a slight pelvic tilt to press your decrease again into the mat, drawing your stomach button in direction of your backbone. Take into consideration wrapping your belly wall round your torso.
3. Then convey your legs up, knees bent at 90 levels, shins parallel to the ground. Prolong your arms straight overhead, wrists stacked over shoulders.
4. Contract your ab muscular tissues to have interaction your core as you prolong your proper arm overhead whereas concurrently straightening your left leg. Return to the beginning place.
5. Then prolong your left arm overhead whereas concurrently straightening your proper leg. Return to the beginning place and repeat.

Modification: Cut back vary of movement.

How To Do Bear Crawl Kick Backs

1. Begin in a desk prime place on all fours, shoulders stacked over wrists and hips stacked over knees. Place the band across the backside of your toes (soles of sneakers).
2. Tuck your toes underneath and raise your knees off the mat, core tight, discovering a bear crawl place. Attempt to hold your knees near the mat, sustaining a impartial, flat again and backbone.
3. Alternate extending your legs straight behind you. Start by extending your proper leg, retaining your left knee bent in a bear crawl maintain. Then, return your proper leg to bear crawl place.
4. Then, prolong your left leg straight behind you, retaining your proper knee bent.

Modification: Carry out standing glute kickbacks.