6 Great Exercises You Can Do with Resistance Bands

Resistance bands are the most inexpensive exercise equipment in the market today. It doesn’t matter if you are a beginner or an advanced fitness expert, a resistance band can give you a tough time.


The best part about the resistance band is that it does not put any pressure on the joints. It helps build great strength in the small muscles, which helps increase their tone and power. There are two types of resistance bands; one comes with a loop, and the other one comes with handles for grip. The looped band is smaller and thinner or longer and thicker.


So here are 6 exercises you can do with your resistance bands.





The body parts which are involved in squats with the resistance band are core, glutes and legs. Being the most common, it is also the most effective one for glutes and quads. Stand with feet spreading hip-width apart on the band. Keep the band handles in each pocket, put them up just above each shoulder to get band friction. Slowly squat as you sit with your knees up in a chair, holding your stomach close with your palms over your arms. Rise back to standing, and repeat the same.


Wall Lateral Pulldown




This exercise involves the shoulder, arms, and hands. Quickly, stand against the wall, with your back straight. Place the resistance band around your wrists, and straighten your arms over your head. Bend at an angle of 90 degrees with your arms and elbows to the side while stretching the band and gathering your shoulder blades. Repeat this again.


Ski Jump




This exercise involves your glutes, legs, and shoulder. Hold the handles in each hand, the palms down, and the legs apart at the hip-width. Start by lowering yourself to a deep sitting position (squat) while at the same time bringing your arms straight to your sides. Hold this position for a second and back down to the starting.


Bicep Curl




For this exercise, you will need to sit on the chair. Place the resistance band underneath your right knee and hold it in your right hand from one side. Move your hands upwards against the right shoulder. The arm you moved up should stay in a stationary position. Keep your elbows close you your body underneath your shoulder. Then release the hand and move to the same position again.


Triceps Kickback




Start by standing a few inches apart with your legs and a band under both legs. Place the handle in both hands and bend in a position so that your upper body is parallel to the floor. Starting at a 90-degree angle with your arms and shoulders parallel to the floor and forearms, gradually lift your lower limbs to your shoulders with your palms facing the ceiling. Lower and repeat with some of the reps.


Donkey Kick




The resistance band is supposed to be above your knees. Keep your neck, back, and hips positioned correctly. Step up the left foot to extend the formation. Making sure you hold your legs straight and do not place it around your neck. Go back to the starting spot again. Repeat the same on the other side.