Build your muscles at home without the gym, using a 5-step resistance band exercise routine
Looking to add some variety to your workout routine? Consider incorporating resistance band exercises into your regimen. This selection of 5 moves offers a full-body workout that can help improve strength, muscular endurance, and raise your heart rate.
The Exercises
- Squats: Stand on the centre of the band with feet hip-width apart. Hold the ends of the band at shoulder height, and lower into a squat position, keeping your back straight. Return to the starting position and repeat. Aim for 15 repetitions.
- Lunges: Place one end of the band under a foot and step forward into a lunge position. Hold the band at shoulder height and lower your back knee towards the ground. Push back up to the starting position and repeat on the other side. Aim for 15 repetitions on each side.
- Bent-Over Rows: Place one end of the band under the left foot, get into a split stance, and hold onto the band with the left hand. Pull the band up as high as possible, keeping your back straight. Lower and repeat. Aim for 15 repetitions on each side.
- Bicep Curls: Hook the loop over the left knee, curl the left hand up to the left shoulder, and repeat for 15 repetitions. Switch sides and repeat.
- Tricep Extensions: Stand on the centre of the band, hold the ends behind your head, and extend your arms above your head. Bend your elbows and lower the band behind your neck, then extend your arms back to the starting position. Aim for 15 repetitions.
Additional Exercises
- Hip Thrusts: Lie on the ground, place a resistance band above the knees, bend your knees, push through your heels, and press your glutes up to the ceiling. Aim for 20 repetitions.
- Straight Arm Pulses: Place a loop band around your wrists, hold your arms out straight, and pulse your hands out while keeping your core engaged. Aim for 40 pulses.
The Workout
Perform each exercise with the allocated number of reps, leaving 20 to 30 seconds between each exercise. Repeat the workout three or more times.
Resistance band exercises can help activate muscles before a workout, such as the glutes, which can help reduce the chance of injuries. They can also help improve strength in exercises such as squats, bench presses, and bicep curls.
For a top-rated resistance band set, consider the GoFit ProGym Extreme resistance bands. These latex tube bands offer resistance from 20 to 50 pounds and come with handles, door anchors, ankle straps, and a comprehensive workout guide covering all muscle groups. Users praise their durability, consistent resistance over long use, and value for continuous training despite a higher price.
Other effective choices for full-body workouts include sets that provide a variety of resistance levels for exercise progression and often bundle loop bands with straight tubes, allowing for diverse exercise options. These resistance bands can help you target upper body, lower body, and core effectively, improving strength and stability with creative movement combinations.
Whether you're a fitness enthusiast or just starting out, resistance band workouts offer a versatile and effective way to improve your strength and muscular endurance.
- Incorporate the hip thrust exercise into your fitness-and-exercise routine to effectively target your lower body, helping to improve strength and stability.
- To enhance your health-and-wellness overall, consider exploring science-backed resistance band exercises like straight arm pulses for core engagement and upper body strengthening.
