7 Best Resistance Band Exercises For Your Arms, Legs and Butt

Resistance Band Workout - Bend Over Row
Band Bend Over Row

Looking for some resistance band exercises and workouts you can do with your new bands? Search no more, because they’re all here.

In this article, we’ll share 7 effective resistance band exercises you can do anywhere.

Resistance bands are great for building muscular strength and balancing out muscle imbalances. They’re also great for doing stabilization training.

What I love about band exercises is that you can use them to train your muscles in any angle, unlike weights.

With weights, you have to train your body in a vertical motion, like up and down.

Benefits of Resistance Band Exercises

Almost anyone and everyone can benefit from resistance band training. Band exercises are great for building muscular strength, mobility, flexibility, and balance.

They are also beneficial for people with weak joints, back, and knees. It allows the strengthening of those body parts using resistance in a non-harming way. 

Resistance bands help target smaller stabilizing muscles that other free weight exercises neglect. Since they tend to be under-utilized, extending the reach with a band has huge merit. 

Workout Anywhere with Resistance Bands

Besides the functionality and benefits, exercise bands are an excellent tool for on-the-go workouts. It’s super lightweight, foldable, and small in size. It’s a perfect travel companion that fits right in your suitcase. 

Whether you are just starting out or looking to level up to more weighted exercises, bands are the right fit.

While the nature of resistance is different, bands are not any way a compromise to weights. In a way, it’s a perfect step-up to weights and a gentler alternative.

It’s also far greater in its therapeutic benefits than weights. 

Regardless of your goals in fitness, bands offer versatile and instant resistance. One that weighs far more in benefits than its investment. 

Ok, now you know how you can benefit from incorporating exercise bands to your workout. 

Here are 7 best resistance band exercises for a total-body workout.

7 Best Resistance Band Exercises

1. Mini-Band Lateral Steps

Mini-band lateral steps

This exercise particularly works the gluteus medius and hip abductors. The use of the mini resistance band allows you to really engage those smaller muscles. 

How to Do It

  • Place the mini-band around your calves. Stand in a quarter squat position, shoulder-width apart.
  • Hands at the waist, step your right foot to the right, then follow it with your left. As you step out, you should feel resistance from the band. Complete 8-10 steps to the right and then 8-10 to the left.

2. Mini-Band Glute Bridge

Mini-band glute bridge

This resistance band exercise works the glutes, hamstrings, hips, and lower back. It’s a great exercise for isolating the buttock muscles. It’s a beginner-friendly exercise that can also be a warm-up for workout warriors. 

Feeling lazy? Do this on the bed before you even get out of it! 

How to Do It

  • Lie on your back flat and bend your knees to 90° close to your glutes. Squeeze your butt muscles to lift your hips off the floor. Pause at the top where your hips, knees, shoulders are in a straight line.
  • Pause for 1-2 seconds then slowly lower your hips to the starting position. Continue for 12-15 repetitions. 
  • Form tip: Be sure not to use your lower back at the top. Overextending can hurt your lower back. Keep the focus on hips and glutes. 

3. Mini-Band Squat

Mini-band squat

If you’re new to squatting, using a mini-band around your legs will make you squat better. The band also forces all the muscles to stabilize your hips and get greater engagement. 

You can also do them as a warm-up exercise. 

How to Do It

  • Place the band above or below your knees and stand with your feet shoulder-width apart.
  • Begin by moving hips back and lowering into a squat position. Keep chest and shoulders upright. Go as deep as you feel comfortable doing. Hold for a few seconds, then return to start. Do 12-15 reps for 2-3 sets. 

4. Mini-Band Clamshell

Mini-band clamshell

This is another one of my favorite leg and butt exercises you can do without getting out of bed. The clamshell exercise targets and helps strengthen the gluteus medius.

It also helps balance the muscle work between your inner and outer thighs.  

How to Do It

  • Place a mini-band around the thighs. Lie on your side with your knees bent 90°. Place one leg on top of the other and balance your body and maintain the position. 
  • Keeping your feet together, lift the top knee. You should be feeling the muscle and resistance mostly in your upper thighs.
  • Pause at the top for 1-2 seconds, then return to the starting position. Rest and repeat 12-15 times on one side. Switch sides and complete the same set on the other side.

5. Standing Chest Press

Standing chest press

This is similar to the standing cable chest press. It’s a great exercise for working the chest and triceps muscles. By keeping your upper body stable throughout the movements, you get to also work the core. 

How to Do It

  • Secure the band to a sturdy door at your chest height. Grab a handle in each hand with your back to the door. Step forward until there’s no slack in the band. Position your hands at chest height and keep your feet shoulder-width apart. 

  • Keep your knees slightly bent and make sure your upper body is upright. 

  • Keep your elbows up at the chest level and face your palms down. With the stance, press the handles forward. Keep pressing until your arms are fully extended right in front of you. 

  • Squeeze your chest muscles and pause for 1-2 secs. Slowly return to starting position and continue for the prescribed number of repetitions.

6. Bent-Over Row

Bent-over row

This simple, classic exercise often gets mistaken for an arm exercise. While the movements come from the arms, it’s, in fact, an effective back exercise. From your lats to the lower back, this back row exercise engages all muscles in the back, which is a hard-to-reach area for many. 

How to Do It

  • Grab a handle in each hand and step on the band with your feet. Slide your feet out to about shoulder-width apart. Make sure you are holding the band at the arm’s length. Bend at your hips and lower your torso until it’s almost parallel to the floor. 
  • If you are overextending the back, relax the back muscles. Your lower back should be naturally arched.
  • Squeeze your shoulder blades together and pull the band up to your upper abs. Pause for 1-2 seconds and return. Repeat for 10-15 repetitions. 

7. Biceps Curl

Bicep curls

I do any arm exercises that can help tone the biceps muscles. And I’m happy to say that this band exercise definitely helps with toning the biceps. 

Biceps may be a smaller muscle group compared to many other dominant ones in the body. But that’s not to say you can neglect to work them. Strengthening your arms can improve your daily functions such as pulling and lifting.  

How to Do It

  • Stand with your feet shoulder-width apart. Place your feet over the mid part of the band. Grab a handle in each hand with palms facing up. 
  • Pull your arms toward your shoulders by bending at the elbow. 
  • At the top, pause for 1-2 seconds before returning to the starting position. Repeat 10-15 times. 

Final Note

Resistance band exercises are beginner friendly and a great way to add challenges to work out. With band exercises, you can work your muscles in a way you normally can’t with weights. 

Adding the resistance band exercises mentioned above will not only make you stronger but also help you become more balanced.

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