For both men and women, resistance band workouts are a great addition to the daily exercise routine. Anyone at any fitness level can benefit from resistance band workouts. These resistance bands introduce you to strength training, and you can perform plenty of strength training resistance band workouts.
What we will cover in this blog is as follows:
- What Are Resistance Bands
- Benefits of Resistance Band Workouts
- 74 Best Resistance Band Workouts for Men&Women (All Body Parts)
For the all body parts resistance band workouts, we elaborate and exemplify from each different body parts:
- 3.1 Resistance Band Leg Workouts
- 3.2 Resistance Band Ab Workouts
- 3.3 Resistance Band Arm Workouts
- 3.4 Resistance Band Back Workouts
- 3.5 Resistance Band Chest Workouts
- 3.6 Resistance Band Hip Workouts
- 3.7 Resistance Band Shoulder Workouts
- 3.8 Full Body Resistance Band Workouts
Now let's dive in.
1. What Are Resistance Bands
Resistance bands are a strip of stretchy material that can be used to add resistance to any exercise. Resistance bands are small and lightweight, so you can easily carry them with you while traveling. Furthermore, these bands are portable and easy to store, which means they are perfect for use at home or in hotel workouts.
Resistance bands are of different types. The most common ones are the flat resistance bands and tube resistance bands, commonly known as strength bands or exercise bands. Resistance bands are available in varying widths, the thicker the width, the more resistance it offers and the harder it is to use. Furthermore, they are available in different sets. Each offers a distinct level of difficulty. These bands are color-coded, so you can pick the best level for you.
Resistance bands are versatile, which means you can target all body parts you want using these bands. Resistance band workouts are incredibly effective at weight loss, building leg and core strength, and improving your range of motion. Whether you are recovering from an injury or building muscle strength, you can perform resistance band workouts for all levels of physical strength.
2. Benefits of Resistance Band Workouts
- Help in Strength Training & Physical Therapy
The benefits of resistance band workouts are incredibly helpful for strength training and physical therapy without the need for any heavy or expensive equipment. By resistance band workouts, you stabilize your muscles and build core strength simultaneously.
- Help in Building Booty
Another benefit of resistance band workouts is they help in building booty. So, if you are confused regarding do resistance band workouts make your bum bigger, you have got your answer.
- Help in Losing Weight
Resistance band workouts target all your major muscle groups and aids in weight loss. You must include resistance band workouts in your daily exercise routine. Combine resistance band workouts with cardio and perform 3-5 times a week.
- Help in Compound Exercises
Compound exercises are exercises that involve various muscles at one time. Usually, resistance band workouts are more geared towards compounds movements which means you can use them to target all body parts. That's how resistance band workouts turn out to be efficient as they use much energy and improves your coordination.
3. 74 Best Resistance Band Workouts for Men&Women (All Body Parts)
Looking for resistance band workouts for both men& women to do anytime, anywhere? Mix-and-match these moves to target every muscle group in your body.
3.1 Resistance Band Leg Workouts
Resistance band workouts are particularly useful for lower body strength training, including the legs and glutes, because they force you to move with better form and produce power from the right muscles. If you suffer from knee pain, resistance band workouts are especially handy for strengthening the muscles around the joint so they can stand up to a heavier load.
3.1.1 Resistance Band Leg Workouts: Font Leg Lift
Preparation
Attach a resistance band to a door anchor. Place a door anchor at the bottom of the door. Attach a handle to the other end of the resistance band. Stand facing away from the door and put your hands on the waist. The attached leg is straight and foot is slightly off floor.
Execution
Kick the attached leg forward by flexing your hip. Return leg to the original position and repeat. Continue with the opposite leg.
3.1.2 Resistance Band Leg Workouts: Hamstring Curl
Preparation
Attach a resistance band to a door anchor. Place the door anchor on a door and adjust the height. Connect the other end of the band to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Lie prone on floor and forearms flat next to the torso.
Execution
Raise ankles to gluteus by flexing knees. Lower ankles until knees are straight. Repeat.
3.1.3 Resistance Band Leg Workouts: Curtsy Lunge
Preparation
Keep your weight in one foot, hook the resistance bands to the foot with weight through the D rings on the ankle strap, and connect the bands to the workout bar. Position bar on back of shoulders and hold it with overhand grip and rest it on the back of shoulders.
Execution
Lunge backward with the unhooked foot, crossing it behind the weighted leg and land on forefoot then heel. Lower your body by bending both knees. Make sure the front knee is aligned with your front ankle. Return to the original standing position by forcibly extending hip and knee of forward leg. And repeat.
3.1.4 Resistance Band Leg Workouts: Overhead Forward Lunge
Preparation
Attach a resistance band to a door anchor. Place the door anchor on the bottom of a door. Connect the other end of the band to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Start from a position on your hands and knees and then extend your legs out. Stand straight, feet shoulder width apart and toes pointed outward. Hold the workout bar with overhand grip, wider then shoulder width apart, and lift the bar overhead with arms fully extended.
Execution
Lunge forward with one leg while slowly lowering your body until your knee is bent at 90°. Return to the original standing position by forcibly extending hip and knee of the rear leg. And repeat with the opposite leg.
3.1.5 Resistance Band Leg Workouts: Straight Leg Deadlift
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands.Stand with feet shoulder width apart. Bend knees and bend over with lower back straight. Grab barbell with shoulder width overhand or mixed grip, shoulder width or slightly wider. Lift weight to a standing position.
Execution
With knees straight, lower the workout bar toward top of feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded. Repeat.
Comment
When finished with set, dismount by lowering the bar with knees bent and low back straight. Add difficulty by triple, or quadruple the resistance bands through the holes under the workout bar and the D-rings on the ankle straps.
3.1.6 Resistance Band Leg Workouts: Good Morning
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Position the workout bar on back of shoulders and grab the bar to sides.
Execution
Keeping back straight, bend hips to lower torso forward until parallel to floor. Raise torso returning to original position and repeat.
Comment
Throughout lift keep back and knees straight. Do not lower weight beyond mild stretch through hamstrings. Full range of motion will vary from person to person depending on flexibility.
3.1.7 Resistance Band Leg Workouts: Jump Squat
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Stand straight, feet shoulder width apart. Position the workout bar on top of your shoulders.
Execution
Lower your body by bending the knees, stop when thighs are parallel with the floor. Power through forcefully so that you jump slightly using your thighs and calves, raise yourself up on the balls of your feet to add stability and shock resistance on the return to the ground.
3.1.8 Resistance Band Leg Workouts: Front Loaded Squat
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Place hands on top of the workout bar with upper arms parallel to floor. Place the workout bar at upper chest height, position the bar on front of shoulders.
Execution
Bend knees forward while allowing hips to bend backwards. Keeping back straight and knees pointed same direction as feet, descend until thighs are just past parallel with floor. Return by extending knees and hips until legs are straight. Repeat.
Comment
Knees should point same direction as feet throughout movement.
3.1.9 Resistance Band Leg Workouts: Split Squat
Preparation
Stand with feet apart, in a split stance, one in front of the other. Hook a pair of resistance bands to the front foot through the D rings on the left and right sides of the ankle strap, and connect the other ends to the workout bar. Place the workout bar on the back of shoulders using a wide grip.
Execution
Squat down by bringing one knee in near contact with the floor. Let the heel of the rear foot rise in the movement. Returning to start position and start with the other leg.
3.1.10 Resistance Band Leg Workouts: Overhead Squat
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Stand straight, feet shoulder width apart and toes pointed outward. Hold the workout bar with an overhand grip, wider then shoulder width apart, and lift the bar overhead with arms fully extended.
Execution
Lower your body by fully bending at the knees, then slowly return to the start position.
3.2 Resistance Band Ab Workouts
Resistance band workouts for ab are the best ways to train your core muscles and get ripped fast. But not so many people know how to do resistance band ab workouts. It’s not that obvious how to use an elastic band to work your core. So let me show you the most effective 11 resistance band ab workouts you can do.
3.2.1 Resistance Band Ab Workouts: Crunch
Preparation
Attach a resistance band to a door anchor. Place the door anchor at the bottom of a door. Connect the other end of the band to a D-ring on an ankle strap. Lie supine on floor or mat with knees bent and feet placed on floor. Grab handles with overhand grip at the sides of your body.
Execution
Flex waist to raise upper torso while keeping lower back on floor or mat. Raise torso up as high as possible. Return until back of shoulders reconnect with floor or mat. Repeat.
3.2.2 Resistance Band Ab Workouts: Reverse Wood Chop
Preparation
Attach a resistance band to a door anchor. Place the door anchor at the bottom of a door. Attach a handle to the other end of the resistance band. Grab handles with overhand grip. Start with knees bent, feet shoulder width apart, leaning slightly forward and holding the handle with both hands just outside of your bent thigh.
Execution
Keeping your back straight, lift the handle upwards across your body in one movement, until your hands are above your right shoulder. Return to starting position and repeat.
3.2.3 Resistance Band Ab Workouts: Twist
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Place handles to each side of shoulders with elbows below wrists. Standing straight, arm by your side. Hold the handles with underhand grip.
Execution
Keep your back straight, legs still, rotate torso 90° to one side of the body and hold for a few seconds. Return to the original position and repeat with the opposite side.
3.2.4 Resistance Band Ab Workouts: Side Bend
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Grab the workout bar with slightly wider than shoulder width using an overhand grip and position the bar on back of shoulders.
Execution
Bend waist away to one side of the body hold for 1second and then return to the original position. Repeat with the opposite side.
3.2.5 Resistance Band Ab Workouts: Moutain Climber
Preparation
Attach a resistance band to a door anchor. Place the door anchor on the bottom of a door. Connect the other end of the band to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Start from a position on your hands and knees and then extend your legs out.
Execution
Bring one leg forward beneath your chest, then extend it backwards, while simultaneously bringing the other leg forward and repeat.
3.2.6 Resistance Band Ab Workouts: Kneeling Crunch
Preparation
Attach a pair of resistance bands to a door anchor. Place the door anchor at the top of a door. Attach handles to the other ends of the resistance bands. Kneel and grab the handles at sides of head with overhand grip. Position wrists in front of your torso. Flex hips allowing resistance to lift torso upward so spine is hyperextended.
Execution
With hip stationary, flex waist so elbows travel toward middle of thighs. Return and repeat.
Comment
Note movement occurs in waist, not hips. Certain individuals may need to keep their neck in neutral position with space between their chin and sternum.
3.2.7 Resistance Band Ab Workouts: Sit-up
Preparation
Attach a pair of resistance bands to a door anchor. Place the door anchor on a door and adjust the height. Attach handles to the other end of the resistance band. Do the same for a pair of resistance bands. Grab handles with overhand grip. Lie supine on floor and raise your hands above body.
Execution
Elevate your upper body until your body is vertical to the floor, lower your upper body back down to the starting position and repeat.
Comment
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them.
3.2.8 Resistance Band Ab Workouts: Bicycle
Preparation
Attach a resistance band to a door anchor. Place the door anchor at the bottom of a door. Connect the other end of the band to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Lie on your back with hips and knees bent 90° and hands at your temples.
Execution
Bend one knee towards your head while straightening the other. Use abdominal muscles to tilt your upper body by bringing your opposite elbow to the raised knee. Continue by alternating your other knee.
Comment
The bicycle crunch is one of the most effective ab exercise according to the American Council on Exercise.
3.2.9 Resistance Band Ab Workouts: Reverse Crunch
Preparation
Attach a resistance band to a door anchor. Place the door anchor at the top of a door. Connect the other end of the band to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Lie supine on floor and palms facing downward flat at the sides.
Execution
Raise legs by flexing hips and knees until hips are fully flexed. Then raise hips from floor by flexing waist, hips and knees are extended and body is straight. Repeat.
Comment
The Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion,Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible.
3.2.10 Resistance Band Ab Workouts: Side Bend - Handles
Preparation
Attach a resistance band to a door anchor and place the door anchor at the bottom of a door. Attach a handle to the other end of the resistance band. Stand side-on to the door. Bend down and grab the handle with arm nearest. Then stand whilst keeping arm straight.
Execution
Bend waist away from the door hold for 1 second and then return to original position whilst always keeping tension in the handle. Repeat with the opposite side.
3.2.11 Resistance Band Ab Workouts: Torso Rotation
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Grab the workout bar with slightly wider than shoulder width using an overhand grip and position the bar on back of shoulders.
Execution
Rotate your torso 90° to one side of the body hold for a few seconds and the return to the original position. Repeat with the opposite side.
Comment
Don't twist the legs while performing the rotation, the torso should be the only part of the body that rotates.
3.3 Resistance Band Arm Workouts
While you might view resistance bands as a bit lightweight compared with free weights, all that really means is you’re not using your bands right. With the right resistance band arm workouts, you can use resistance bands to add muscle to your upper arms.
3.3.1 Resistance Band Arm Workouts: Reverse Curl
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Grab the workout bar shoulder width apart using an underhand grip.
Execution
With elbows to side, raise bar until forearms are vertical. Lower until arms and repeat.
Comment
When elbows are fully flexed,they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.
3.3.2 Resistance Band Arm Workouts: Reverse Curl - Door
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor at the bottom of a door. Attach the workout bar to the other ends of the resistance bands. Grab handles with shoulder width apart using overhand grip.
Execution
With elbows to side, lower the workout bar until the bar nearly touches thighs and return to the original position. Repeat.
Comment
When elbows are fully flexed, they can travel froward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.
3.3.3 Resistance Band Arm Workouts: Bicep Curl
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Grab the workout bar shoulder width apart using an overhand grip.
Execution
With elbows to side, raise the bar until forearms are vertical. Lower and repeat.
Comment
When elbows are fully flexed,they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in Muscles between repetitions.
3.3.4 Resistance Band Arm Workouts: Bicep Curl - Door
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor at a bottom of a door. Attach the workout bar to the other ends of the resistance bands. Grab handles with shoulder width underhand grip.
Execution
With elbows to side, raise the workout bar until forearms are vertical. Lower and repeat.
Comment
When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.
3.3.5 Resistance Band Arm Workouts: Bicep Curl - Handles
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Standing straight, hold the handles by your side withan underhand grip.
Execution
Raise handles, hands moving in a vertical line as you move elbows back. Returning to start position.
3.3.6 Resistance Band Arm Workouts: Pulldown
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor overhead at the top of a door. Attach handles to the other ends of the resistance bands. Keep your feet shoulder width apart and grab the handles with arms slightly bent.
Execution
With elbows fixed at approximately 30°, pull the handles down until upper arms are at sides. Return and repeat.
3.3.7 Resistance Band Arm Workouts: Tricep Pushdown
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor overhead at the top of the door. Attach handles to the other ends of the resistance bands. Stand facing towards the door. Grab the overhead handles and keep palms facing in. Keep elbows at side.
Execution
Keep elbows as stationary as possible, bring handles down until arms are fully extended. As arms are extending rotate hands until palms face downwards. Return and repeat.
Comment
The elbow can travel up few inches at too of motion. Stay close to cable to provide resistance at top of motion.
3.3.8 Resistance Band Arm Workouts: Tricep Kickback
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Position both hands under the workout bar using an overhand grip at shoulder width while bending at the knees, place both hands under the workout bar and rest the bar lightly on the back of calfs. Straighten your back and keep it parallel to the floor. Tuck your upper arms toward your body.
Execution
Slowly raise the workout bar behind by flexing the forearms. Once fully extended. Inhale and return the workout bar back down to the starting position slowly until you slightly touch your hamstrings. Repeat.
3.3.9 Resistance Band Arm Workouts: Tricep Kickback - Handles
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Grab the handles with overhand grip in shoulder width and position your hands inward at the side of your chest. Keep your back straight with a slight bend in the knees and bend forward at the waist. Head up and keep torso almost parallel to the floor.
Execution
Keep the upper arms stationary and focus on moving the forearm. Exhale and lift the handles by fully flexing your triceps. Inhale and slowly lower the handles back down to the starting position and repeat.
3.3.10 Resistance Band Arm Workouts: Tricep Extension
Ankle Strap D-ring : A
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Position both hands on the workout bar using an overhand grip, place both hands under the workout bar and rest the bar lightly on the back of shoulder.
Execution
Keeping upper arms vertical. lower forearm behind head by flexing elbows. Flex wrists at bottom to avoid hitting back of neck. Return by extending elbows while hyperextending wrists. Repeat.
Comment
Let the workout bar pull arm back to maintain full shoulder flexion.
3.3.11 Resistance Band Arm Workouts: Tricep Extension - Door
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor at the top of a door. Attach the workout bar to the other ends of the resistance bands. Stand facing away from the door and position both hands under the workout bar. Keep the bar behind your neck. Take one step forward and lean away from the door until resistance is felt.
Execution
Extend elbows until arms are straight. Return and repeat.
Comment
Let resistance pull arm back to maintain degree of shoulder flexion, dependent upon flexibility.
3.3.12 Resistance Band Arm Workouts: Tricep Extension - Handles
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Use a hand to grab the handle with underhand grip just above shoulder and keep the palm face upward. Tuck the other hand in at waist.
Execution
Raise the forearm of the hand behind head by flexing elbows. Flex the wrist at bottom to avoid hitting back of neck. Allow the wrist to flex as the handle rise upwards. Return by extending the elbow while hyperextending the wrist. Repeat.
Comment
Raise the forearm of the hand behind head by flexing elbows. Flex the wrist at bottom to avoid hitting back of neck. Allow the wrist to flex as the handle rise upwards. Return by extending the elbow while hyperextending the wrist. Repeat.
3.4 Resistance Band Back Workouts
Doing resistance band back workouts is a great alternative to using free weights, especially if you workout at home. Here, we've built some easy and effective resistance band workouts for your back. Without needing traditional free weights, it's easy to perform these resistance band workouts at home or the gym.
3.4.1 Resistance Band Back Workouts: Pull Down
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor at the top of a door. Attach the workout bar to the other ends of the resistance bands. Sit on a bench or an exercise ball. Grab the workout bar with overhand grip. For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
Execution
Pull down the workout bar to upper chest. Return until arms and shoulder are fully extended. Repeat.
Comment
Range of motion will be compromised if grip is too wide. The upper torso should remain stationary and only the arms should move.
3.4.2 Resistance Band Back Workouts: Rear Pull Down
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor at the top of a door. Attach the weighted bar to the other ends of the resistance bands. Sit on a bench or an exercise ball. Grab the workout bar with overhand grip. For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width.
Execution
Bring your torso and head forward. Have your arms fully extended and the lats fully stretched. Pull the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar and return to the original position and repeat.
Comment
Concentrate on squeezing the back muscles once you reach the full flexed position.
3.4.3 Resistance Band Back Workouts: Lat Pulldown
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor at shoulder height. Attach handles to the other ends of the resistance bands. Face towards the door and grasp the handles with arms slightly bent. Place one foot slightly back and bend over at hip until shoulder is fully flexed (upper arms at sides of head).
Execution
With elbows fixed approximately 30°, pull handles down until upper arms are to sides. Return handles overhead. Repeat.
Comment
Fix elbows approximately 30° throughout exercise.
3.4.4 Resistance Band Back Workouts: 1-Arm Lat Pulldown
Preparation
Hold a resistance band overhead at shoulder length. Keep your feet hip width apart.
Execution
Slowly lower an arm toward your shoulder. Return to the starting position and repeat. Do the same with the opposite arm.
3.4.5 Resistance Band Back Workouts: Row
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Grasp the workout bar at shoulder width while bending at the knees, straighten your back over the workout bar.
Execution
Lift the workout bar towards your chest.Return to the start position.
3.4.6 Resistance Band Back Workouts: Bent Over Row - Handles
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Grab handles on either side. Bend knees and bend over through hips with back flat close to horizontal. Bend elbows slightly and hold the handles with palms facing inward.
Execution
Lift the workout bar towards your chest. Return to the start position.
3.5 Resistance Band Chest Workouts
Doing resistance band chest workouts is a great way to diversify your workout and stimulate faster growth in your pectoral muscles.
3.5.1 Resistance Band Chest Workouts: Standing Press
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor at shoulder height on a door. Attach the workout bar to the other ends of the resistance bands. Stand facing away from the door and get into the band loop. Position the bar mid-chest height with elbows angled behind. Take one pace forward in lunging posture (one leg bend in front and other straight behind). Lean into resistance.
Execution
Push the bar forward until arms are extended. Return to original position until slight stretch is felt. Repeat.
Comment
Range of motion will be compromised if grip is too wide.
3.5.2 Resistance Band Chest Workouts: Standing Chest Press
Preparation
Attach a pair of resistance bands to a door anchor and place the door anchor at a position slightly higher than back of shoulders. Attach handles to the other ends of the resistance bands. Stand facing away from the door. Grab the handles and position them to sides of chest with elbows held highout to sides. Forearms should be horizontal. Take one pace forward in a lunging posture (one leg bent in front and other straight behind). Lean into resistance.
Execution
Push the handles forward until arms are extended and parallel to one another. Return to the original position until slight stretch is felt in chest orshou lders. Repeat.
Comment
Handles should follow slight arch pattern as hands travel closer together toward extension.
3.5.3 Resistance Band Chest Workouts: Bench Press
Preparation
Hook both sides of a resistance band to the workout bar and make a loop. Get into the loop and lie on an elevated place, rest your hands on the workout bar using a wide oblique overhand grip and place the bar above the upper chest.
Execution
Press the bar upwards until arms are fully extended, return and repeat.
3.5.4 Resistance Band Chest Workouts: Close Grip Press
Preparation
Hook both sides of a resistance band to the workout bar and make a loop. Get into the loop and lie on an elevated place and grab the workout bar with shoulder width overhand grip.
Execution
Lower weight to chest keeping elbows close to body and forearms perpendicular to bar. Push the workout bar back up until arms are straight. Repeat.
Comment
Grip can be slightly narrower than shoulder width but not too close.
3.5.5 Resistance Band Chest Workouts: Push-up
Preparation
Attach handles to both sides of a resistance band. Lie prone on floor or mat withhands palm down with handles in the grip. Push body up off floor by extending arms whilekeeping body straight.
Execution
While keeping body straight, lower body to floor by flexing arms. Then push body back up until arms are fully extended.Repeat.
Comment
Both upper and lower body must be kept straight throughout movement.
3.5.6 Resistance Band Chest Workouts: Back Fly
Preparation
Attach handles to both sides of a resistance band. Run the band around your body and grab the band by the handles. Raise your hands forward and upward until they are horizontal to your shoulder. Keep your feet hip width apart.
Execution
Move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides. After a pause, return to the original position and repeat.
3.5.7 Resistance Band Chest Workouts: Chest Fly
Preparation
Attach a pair of resistance bands to a door anchor. Place the door anchor at shoulder height on a door. Attach handles to the other ends of resistance bands. Stand facing away from the door. Slightly bend elbows and rotate shoulder push elbows back.
Execution
Bring handles close together in front of ches keeping elbows slightly bent, (hugging motion). Return until a slight stretch is felt in chest. Repeat.
3.6 Resistance Band Hip Workouts
Take better care of your hips with resistance band workouts. Resistance bands can be powerful tools in helping you gain back your hip strength and mobility. They are awesome alternatives to weights as they are low-impact, affordable, portable, and easy to use. They come in a variety of lengths and resistance levels so you can gradually work your way up if you’re just getting into the practice.
3.6.1 Resistance Band Hip Workouts: Standing Kickback
Preparation
Attach a resistance band to a door anchor. Place the door anchor at the bottom of the door. Connect the other end of the band to a D-ring on an ankle strap. Step away from the door and put your hands on the door for support or balance. Step back on the other foot and tuck your hands in at waist. The attached leg is straight and foot is slightly off floor.
Execution
Pull the attached leg back by extending hip. Return the leg to the original position. Repeat. Continue with the opposite leg.
Comment
This exercise can also be performed bending over by stepping further back.
3.6.2 Resistance Band Hip Workouts: Lunge
Preparation
Stand with feet apart, in a split stance, one in front of the other. Hook the resistance bands to the foot in the front through the D rings on the left and right sides of the ankle strap, and connect the bands to the workout bar. Position bar on back of shoulders and hold at sides.
Execution
Lunge backward with the other leg.Landing on forefoot then heel. Lower body by flexing knee and hip of the front leg until knee of rear leg is almost in contact with floor. Return to the original standing position by forcibly extending hip and knee of forward leg. And repeat.
Comment
Keep torso upright during lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.
3.6.3 Resistance Band Hip Workouts: Lunge - Handles
Preparation
Stand with feet apart, in a split stance, one in front of the other. Hook the resistance bands to the foot in the front through the D rings on the left and right sides of the ankle strap, and attach the two handles to the other ends of the resistance bands. Place handles to each side of shoulders with elbows below wrists. Hold the handles by your sides with overhand grip. Lunge backward with the unattached leg. Lower body by flexing knee and hip of the front leg until knee of the rear leg is almost in contact with floor.
Execution
Return to the original standing position by forcibly extending hip and knee of forward leg. And repeat.
Comment
Keep torso upright during lunge; flexible hip flexors are important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps
3.6.4 Resistance Band Hip Workouts: Squat
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Place the barbell behind your head and on the top of your shoulders.
Execution
Bend knees forward while allowing hips to bend backwards. Keep back straight and knees pointed same direction as feet. Descend until knees and hips are fully flexed. Then extend knees and hips until returned to original standing position. Repeat.
Comment
Keep head forward, back straight and feet flat on floor; equal distribution of weight through fore foot and heel. Knees should point same direction as feet throughout movement.
3.6.5 Resistance Band Hip Workouts: Squat - Handles
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Place handles at each side of shoulders with elbows below wrists. Stand with feet shoulder width apart. Squat down with knees slightly beyond foot and shoulder above feet. Grab the handles with overhand grip and place two hands close together in front of chest.
Execution
Squat down while bending knees forward slightly and allowing hips to bend back behind. Keep back straight and knees pointed same direction as feet. Continue until thighs are just past parallel point with floor. Return and repeat.
3.6.6 Resistance Band Hip Workouts: Leg Lift
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach the other end to a handle. Do the same for a pair of resistance bands. Place handles to each side of shoulders with forearms flat on the floor. Kneel on the floor or mat with hands palm down with handles in the grip. Keep hands shoulder width apart. Maintain your back straight.
Execution
Lift your leg, keeping your knee bent, until your thigh rise above your back. Slowly return and repeat with the opposite leg.
3.6.7 Resistance Band Hip Workouts: Pull Through
Preparation
Attach a pair of resistance bands to a door anchor. Place the door anchor at the bottom of a door. Attach a handle to the other ends of resistance bands. Stand facing away from the door and bend knees and bend over through hips with back flat close to horizontal. Keep your feet shoulder length apart and arms straight and hold the handles with with overhand grip between your legs.
Execution
Raise torso backup until reaching the straight standing up position and repeat.
Comment
Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
3.6.8 Resistance Band Hip Workouts: Deadlift
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. With feet flat beneath the bar squat down and grab the bar with shoulder width or slightly wider using an overhand or a mixed grip.
Execution
Lift the bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return by bending knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Repeat.
Comment
Add difficulty by triple, or quadruple the resistance bands through the holes under the workout bar and the D-rings on the ankle straps.
3.6.9 Resistance Band Hip Workouts: Single Leg Deadlift
Preparation
Stand on one foot. Hook the resistance bands to the single foot through the D rings on the left and right sides of the ankle strap, and connect the bands to the workout bar doubled through the holes under the workout bar and the D-rings on the ankle straps.
Execution
Maintaining the arch of your spine, lower your hands to the floor by pushing your hips back, extend a leg backwards to maintain balance. Return and repeat.
Comment
Add difficulty by triple, or quadruple the resistance bands through the holes under the workout bar and the D-rings on the ankle straps.
3.6.10 Resistance Band Hip Workouts: Sumo Deadlift
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Position feet under the workout bar with very wide stance. Squat down and grab the bar between legs with shoulder width or slightly narrower mixed grip.
Execution
Lift the bar by extending hips andknees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
Comment
Knees should point same direction as feet throughout movement. Add difficulty by triple, or quadruple the resistance bands through the holes under the workout bar and the D-rings on the ankle straps.
3.6.11 Resistance Band Hip Workouts: Abduction - 1
Preparation
Attach a resistance band to a door anchor. Place the door anchor at the bottom of a door. Connect the other end of the band to a D-ring on an ankle strap. Step away from the door and hold onto a wall for support or balance. Standing on the far foot allow the near leg to be pulled towards the door. Tuck your hands in at waist.
Execution
Pull the attached leg across in front of body by abducting hip return and repeat. Then repeat with the opposite leg.
3.6.12 Resistance Band Hip Workouts: Abduction - 2
Preparation
Attach a resistance band to a door anchor. Place the door anchor at the bottom of a door. Connect the other end of the band to a D-ring on an ankle strap. Take one step back and turn sideways so that attached leg is farthest from the door. Standing on the near leg allowing the attached leg to cross in front of the standing leg.
Execution
Pull the attached leg out and up to side as far as possible while keeping torso stationary. Return and repeat. Continue using the opposite leg.
3.7 Resistance Band Shoulder Workouts
Resistance band workouts for shoulders are effective and simple to do, which means they’re accessible to a wide range of fitness levels and abilities.You can easily add resistance band shoulder workouts to your current workout regimen or use them to create a new exercise routine that will provide a new challenge.
3.7.1 Resistance Band Shoulder Workouts: Archer
Preparation
Hook both sides of a resistance band to the workout bar. Keep feet shoulder width apart and back straight. Place one arm on the workout bar and the other on the middle of the resistance band with overhand grip. Rotate the head 90° to the side of the body holding the workout bar.
Execution
Keep the hand holding the workout bar stationary, use the other hand pull the resistance band toward face until the arm is fully flexed, return to the original position and repeat.
3.7.2 Resistance Band Shoulder Workouts: Front Raise
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Grab the workout bar using an overhand grip with elbows straight or slightly bent. Stand and hold the bar whilst keeping arms straight.
Execution
Raise the workout bar forwards and upwards until upper arms are above horizontal. Lower and repeat.
Comment
Absolute height of movement may depend on range of motion. Raise should be limited to height achieved just before tightness is felt in the shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or slightly bent throughout movement.
3.7.3 Resistance Band Shoulder Workouts: Front/Side Raise
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Let arms hang in front of your thighs or hold the handles at side with arms slightly behind.
Execution
Raise handles upward at the side or raise forward at the front until upper arms are above horizontal. Lower and repeat.
Comment
Absolute height of movement may depend on range of motion. Raise should be limited to height achieved just before rightness is felt in shoulder capsule. Alternatively, height just above horizontal may be considered adequate. Elbows may be kept straight or sightly bent throughout movement.
3.7.4 Resistance Band Shoulder Workouts: Shrug
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Stand holding the workout bar using an overhand or a mixed grip. Grip should be shoulder width or slightly wider.
Execution
Elevate shoulders (upwards shrug) as high as possible.Lower and repeat.
Comment
Since this movement becomes more difficult as full shoulder elevation is achieved, height criteria for shoulder elevation may be needed. For example, raising shoulders until slope of shoulders become horizontal may be considered adequate depending upon individual body structure.
3.7.5 Resistance Band Shoulder Workouts: Shoulder Press
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Grab the workout bar with slightly wider than shoulder width using an overhand grip and position the bar near upper chest.
Execution
Push bar upwards until arms are extended overhead. Return to the upper chest and repeat.
Comment
Range of motion will be compromised if grip is too wide.
3.7.6 Resistance Band Shoulder Workouts: Shoulder Press - Handles
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Grab handles with underhand grip. Elbows bent with the upper arms and forearms in line to the torso held just above the shoulders.
Execution
Pull the handles upward leading to your head until your arms are fully extended. Allow wrists to flex as handles rise upwards. Lower and repeat.
Comment
When handles are raised, elbows should be to sides, not too far forward.
3.7.7 Resistance Band Shoulder Workouts: Seated Row - Handles
Preparation
Attach a pair of resistance bands to a door anchor. Place the door anchor on a door and adjust the height. Attach a handle to the other ends of the resistance bands. Sit forward on floor facing the door. Straighten lower back and slide hips back so knees remain just slightly bent.
Execution
Pull the handles to waist. Assist by pulling shoulders back and arching back to lift chest. Return until arms are fully extended, back is straight, and shoulders are stretched forward. Repeat.
Comment
Full range of motion through lower back will vary from person to person.
3.7.8 Resistance Band Shoulder Workouts: Upright - Handles
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Grab handles with overhand grip. Stand with held in front of thighs.
Execution
Pull the handles to front of shoulders with elbows leading out to sides. Allow wrists to flex as handles rise upwards. Lower and repeat.
Comment
When handles are raised, wrist should be in front or just below of shoulders; elbows should be to sides, not too far forward.
3.7.9 Resistance Band Shoulder Workouts: Face Pull
Preparation
Attach a pair of resistance bands to a door anchor. Place the door anchor at your eye level on a door. Attach handles to the other ends of the resistance bands. Face towards the door and grasp the handles with arm slightly bent.
Execution
Pull the handles directly towards your face to the sides of your head, separating your hands as you do so. Keep your upper arms parallel to the ground. Upper arms at sides of head. Return and Repeat.
3.7.10 Resistance Band Shoulder Workouts: Shoulder Rotation
Preparation
Attach a resistance band to a door anchor. Place the door anchor on a door and adjust the height. Attach a handle to the other end of the resistance band. Stand side-on to the door, grab a handle with far arm. Keep elbow against side with elbow bent approximately 90°.
Execution
Pull the handle away from body by externally rotating shoulder until the resistance band almost touches abdomen. Return and repeat. Turn around 180° and continue with the opposite arm.
Comment
Maintain the elbow against side and fixed the elbow position throughout exercise.
3.7.11 Resistance Band Shoulder Workouts: Bent-over Side Raise
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Keep your leg shoulder width apart and grab handles from the opposite side and cross it between your calf. Bend knees and bend over through hips with back flat close to horizontal. Bend elbows slightly and hold the handles with palms facing inward.
Execution
Raise upper arms to sides until elbows are shoulder height. Maintain fixed elbow position (10° to 30° angle) throughout exercise. Slightly rotate wrists anti-clockwise during exercise to facilitate movement. Lower and repeat.
Comment
Upper arm should travel in perpendicular path to torso to minimize relatively powerful Latissimus Dorsi involvement.
3.8 Full Body Resistance Band Workouts
Resistance bands are almost weightless and very versatile for doing full body resistance band workouts at home, work, or outdoors. Resistance band workouts are typically used by athletes to increase the resistance of bodyweight. Besides that, you can be very creative when designing your own resistance band workouts with this equipment.
3.8.1 Full Body Resistance Band Workouts: High Pull
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. With feet flat beneath the bar squat down and grab the bar with shoulder width or slightly wider over hand or mixed grip. Hinge at your hips and lower your torso until it’s almost parallel to the floor.
Execution
Pull the workout bar as high as you can toward your chin by explosively standing up as you bend your elbows and raise your upper arms. To generate power, thrust your hips forward forcefully. Reverse the movement to return to the starting position and Let the bar hang at arm’s length in front of your thighs. Repeat.
Comment
This movement should be done explosively and can improve your physique quickly.
3.8.2 Full Body Resistance Band Workouts: Jump Shrug
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Hold the bar with overhand grip at arm's length, keeping knees and hips bent so that the bar hang below the knees.
Execution
While bent, jump up thrusting your hips forward and shrugging your shoulders upwards forcefully. Return to starting position.
3.8.3 Full Body Resistance Band Workouts: Front Squat Press
Preparation
Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Cross arms and place hands on top of the workout bar with upper arms parallel to floor. Place the workout bar at upper chest height, position the bar on front of shoulders.
Execution
Bend knees forward while allowing hips to bend backwards. Keeping back straight and knees pointed same direction as feet, descend until thighs are just past parallel with floor. Return by extending knees and hips until legs are straight and lift the bar overhead with arms fully extended. Repeat.
Comment
Keep head forward, back straight and feet flat on floor; equal distribution of weight through fore foot and heel.
3.8.4 Full Body Resistance Band Workouts: Lunge with Overhead Press
Preparation
Stand with feet hip width apart. Keep your weight in one foot, hook the resistance bands to the foot with weight through the D rings on the ankle strap, and connect the bands to the workout bar. Position the bar on back of shoulders and hold it with overhand grip and rest it on the back of shoulders. Lunge backward with the unattached leg. Keep your upper body straight.
Execution
Raise the bar overhead by extending though the elbow and keep the palms face forward. Slowly return to the original position and repeat.
3.8.5 Full Body Resistance Band Workouts: Squat and Overhead Press - Handles
Preparation
Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Place handles to each side of shoulders with elbows below wrists.
Execution
Push handles upwards until arms are extended overhead. Return to sides of shoulders and repeat.
4. Summary
Resistance band workouts are generally safe for people of all fitness levels, and can quickly take a strength workout to the next level. There are various resistance band workouts for all body parts for men&women to try out. Rock out with the resistance bands!
