Illustrations by Shannon Orcutt
Rock out with the band! Resistance bands are a great addition to any
strength training routine or rehabilitation program and come in a
variety of sizes, lengths, and strengths.
This portable exercise equipment is also easily stored, making it
perfect for home use, hotel workouts, or when you’re tight on space at
the gym. Just like free weights, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength. The most common
types of bands include tube bands with handles, loop bands (aka giant rubber bands), and
therapy bands.
(When in doubt, a fitness professional can help determine which band is
right for you, depending on your fitness level and specific workout
plan). For most exercises,
try aiming for 8-25 reps for 2-3 sets per exercise. And don’t miss our sample workout suggested at the very end. Ready, set, stretch!
Bend, (Don’t) Snap! — The Moves
Lower Body
1. Front Squat.
Squat like you mean it. Stand on a tube band with the feet slightly
wider than your shoulders and center of the band between the feet.
Holding a handle in each hand, bring the top of the band over each
shoulder, securing the band in place by crossing your arms at your
chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to start position and repeat for 8-12 reps.
2. Leg Extension. Kick
it up a notch with this quad-builder. Anchor the loop band in a low
position on a support, looping the other end around your ankle with the
band positioned behind you. Step away from the anchor to create tension
on the band, and position feet hip-width apart. Shift your weight to the
left foot, and lift the right leg from the floor. Extend the knee until
it straightens out in front of you. Slowly return your leg to starting
position and repeat for 8-12 reps before switching legs.
3. Prone (Lying) Leg Curl. Lie
belly down and loop a band around your right ankle, anchoring the other
end to a door or support. Scoot way from the anchor to create tension.
Tighten your core and bend your leg at the knee, bringing your heel
toward your glutes as far as you can comfortably go. Slowly return your
leg to starting position and repeat for10-15 reps, then switch sides.
4. Standing Adductor. Anchor
your loop band at ankle height to a support and stand with your left
side facing the support, wrapping the free end around your right (outer)
ankle. Stand perpendicular to the band and step away from the support
to create some tension (the good kind, of course).
From
a wide stance, get into a quarter squat or an athletic stance, and then
sweep your working ankle across your body past your standing leg,
squeezing your thighs together. Slowly return to starting position and
repeat for 12-15 reps before switching sides.
5. Supinated Clamshell. Feeling a bit clammy?
Loop
a band around your legs just above your knees. Lie on your back with
hips and knees flexed to 90 degrees. Pull the knees apart while
contracting your glutes for 2-3 seconds. Slowly return to starting
position and repeat, aiming for 10-12 total reps.
6. Plantar Flexion (Ankle Flexion). Take
a load off for this one. Secure a loop or therapy band around an anchor
(like the leg of a coffee table or chair), and sit with one leg
straight out, wrapping the other end of the loop around the top of your
foot. Lean back, supporting your weight on your hands, and flex your
foot forward until you feel a good stretch in your shin. In a controlled
movement, bring your toes back up, flexing them toward your knee as far
as comfortable. Slowly return to starting position and go for 10-12
reps on each side.
7. Standing Abduction.
This one’s a bit of a balancing act. Anchor your loop band at ankle
height, and stand with your left side toward the anchor. Attach the free
end to your outside ankle and step out to create tension on the band.
Move your supporting leg back so your foot is elevated from the floor,
lift your working leg up, slowly bringing your looped foot out to the
side, contracting your outer glutes. If you feel wobbly, grab a support
(like the wall or the back of a chair). Lower back down to starting
position and repeat for 15-20 reps on each side.
8. Glute Bridge. Salute those glutes!
Tie
a band around your legs right above your knees. Lie on your back with
your feet on the floor, bending your knees to 90 degrees. Rise up with
your hips until your shoulders, hips and knees align, contracting your
glutes through the entire movement. Slowly lower down and bridge back up
for 15-20 bridges.
9. Seated Abduction. Move over,
Susan Summers!
To really show those thighs who’s boss, sit at the edge of a chair or
bench and tie a loop band around both legs, just above the knees. Place
your feet slightly wider than your shoulders. Slowly press your knees
out, turning your feet in as your legs move apart. Hold for two seconds,
and then bring your knees back together. Aim for 15-20 reps.
10. Lateral Band Walk. Don’t
sidestep these side steps! Step into a loop band or tie a therapy band
around the lower legs, just above both ankles. Place your feet
shoulder-width apart to create tension on the band. From a half-squat
position, shift your weight to the left side, stepping sideways with the
right leg. Move the standing leg slightly in, but keep the band taught.
Continue in this walking fashion, repeating for 8-10 steps before
heading back the other way.
Back
11. Bent Over Row. You
can do it, put your back into it. Stand over the center of the band
with feet shoulder-width apart. Bend slightly at the knees and hinge at
the waist, keeping your hips back. Grasp each handle with hands facing
the outside of your knees. With elbows bent, pull the band up toward
your hips, squeezing your shoulder blades together until your elbows
form a 90-degree angle. Lower and row for 10-12 reps.
12. Seated Row. Take
a seat, but don’t get too cozy. With legs extended, place the center of
the band behind the soles of your feet. Grab the band with both hands,
arms extended and palms facing each other. Sitting nice and tall, bend
at the elbow and pull the band toward your core, squeezing your shoulder
blades together. Slowly return to starting position and repeat for
10-12 reps.
13. Lying Pullover. No, this doesn’t involve pulling the covers over your head.
For
this effective pec and lat exercise, anchor the tube band in a low
position. Next, lie on your back, grabbing the free end of the band with
both hands, stretching arms straight out overhead. With elbows slightly
bent, pull the band overhead, crossing your torso until the handle
reaches your knees. Slowly return to starting position and keep it up
for 8-10 reps.
14. Pull Apart. Stand
with knees slightly bent, feet shoulder-width apart. Grip the middle
section of the band with both hands at shoulder level with palms facing
down. Keeping your arms straight, pull the band out and back until your
shoulder blades contract. Slowly return to starting position and
stretch, squeeze, and release for 8-10 reps.
15. Lat Pulldown. Ready
to work the upper back? Anchor the band overhead to a horizontal bar
(or even a sturdy tree limb), pulling the free ends down at your sides.
Kneel facing the anchor so the bands are positioned in front of you,
gripping each end with arms extended overhead and hands slightly wider
than shoulder-width. Bending the elbows, pull the band down toward the
floor while contracting your back muscles. Once the hands reach your
shoulders, slowly raise them back to the starting position and rock out
10-12 reps.
Chest
16. Push-Up.
Level up those push-ups with bands. Get in plank position, draping the
resistance band across your low back. Loop the ends of the band through
each thumb, and place your hands on the ground in starting position —
body facedown on the ground. Contract your glutes and abs, and push
straight up until your arms fully extend. Lower back down, chest to the
floor, and see what you’ve got for 5-20 reps (depending on your
strength).
17. Standing Chest Press.
Anchor the tube band on a cable column or sturdy support at chest
height. Grab each handle with your back to the band. Step forward to
reduce slack, positioning your hands at chest height. With elbows up and
palms facing down, press the band straight out in front of you until
your arms reach full extension, and squeeze those chest muscles. Return
to starting position and press on for 12-15 reps.
18. Incline Chest Press. Next up: The upper chest muscles! In a right forward lunge position, place the middle of your band beneath your back foot.
Grabbing
a handle in each hand, bring the band to shoulder level. Press the
bands upward straight over your chest like a rainbow until the arms
fully extend. Lower back down and repeat for 10-12 reps.
19. Bench Press.
No barbell? No problem! Anchor a tube band on the bench legs, and lie
on the bench, face up. Grabbing a handle in each hand. position them at
shoulder height (so your thumbs touch the front of your shoulders).
Extend the arms straight up overhead to full extension, moving your
hands toward each other at the top. Lower back down and repeat for 10-12
reps.
Shoulders
20. Overhead Press. Stand
over the center of a tube band with feet shoulder-width apart. Grip
each handle, positioning your hands at shoulder level with palms facing
each other so your thumbs touch your shoulders. Press straight up,
rotating your palms forward as you fully extend your arms. Lower back
down slowly and repeat for 8-10 reps.
21. Lateral Raise. Build bolder shoulders with this isolation move.
Stand
with feet positioned over the center of a tube band, shoulder-width
apart. Grip each handle with arms down at your side and palms facing in.
Bending your elbows ever so slightly, raise your arms straight out to
the side to shoulder-level. Slowly lower back down and go for a total of
8-10 reps.
22. Forward Raise. To
hit the front of the shoulders, stand on the middle of the band with
feet shoulder-width apart and grip each handle at your sides with palms
facing in. Next, without locking your elbows, bring your right arm
straight out in front of you to shoulder height. Slowly lower back down
and raise the roof for 8-12 reps before switching arms.
23. Upright Row.
Stand proud as you target your traps. With feet positioned over the
center of the band, shoulder-width apart, grip each handle and position
them with palms facing each other just in front of your thighs. Pull the
band straight up the front of your body to shoulder-level, keeping your
elbows bent and positioned in a high “V.” Slowly lower back down to
starting position and keep rowing for 10-12 reps.
24. Bent Over Rear Delt Fly. Target
the whole shoulder with this fierce move. Sit at the edge of a chair or
bench, positioning your feet over the middle of the band. Cross the
band at your knees, grabbing each handle with palms facing each other.
Bend forward at the waist, back straight, and raise your arms straight
out to your sides until the band reaches shoulder level. Lower back to
starting position and fly away with 10-12 reps.
Arms
25. Standing Double Bicep Curl.
Stand with feet shoulder-width apart with your feet placed over the
middle of the band. Grab a handle in each hand, starting with your arms
down at your sides. With palms facing in front of you, pull your arms
toward your shoulders by bending at the elbow until you get a good bicep
contraction. Slowly lower back down and go for a total of 12-15 curls.
26. Concentration Curl.
Want to really get ready for the gun show? Start in a forward lunge
position, right leg in front, and place the middle of the band under the
right foot. Grasp one end of the loop band with your right band,
resting your elbow on the inside of your knee (to target those biceps a
little deeper). With palm facing away from your knee, curl the band up
toward your shoulder, squeezing your biceps at the top. Slowly lower
back down and repeat for 8-10 reps before switching sides.
27. Tricep Kickback.
Kick back and relax. Just kidding! Stand in a forward lunge position
with your right foot in front, positioned over the center of the band.
Holding each end of the band, position your arms at your sides with
palms facing behind you. Bend at the elbows (keeping them tucked by your
sides) until your forearms are parallel to the floor. Next, press down
the arms, pushing the band behind your body until the arms fully extend.
Lower back down and repeat for 8-10 reps.
28. Overhead Triceps Extension.
Sit on a chair or bench, placing the center of a tube band beneath your
glutes. Grab a handle in each hand, and stretch your arms up, bending
your elbows so that your hands are positioned behind your neck. With
palms toward the ceiling, press your arms straight up until they fully
extend. Lower back down and repeat for 10-12 reps before switching
sides.
Core
29. Woodchoppers. Be
an ax man (or woman) in training with this great core move. Anchor the
loop or tube band toward the top of a cable column or support. With your
right side to the support, grab the free end of the band with your arms
stretched out overhead. In one smooth motion, pull the band down and
across your body to the front of your knees while rotating your right
hip and pivoting your back foot. Slowly return to starting position and
repeat for 8-10 reps on each side.
30. Anti-Rotation Band Walkouts. Know
when to walk away. Anchor a loop or tube band on a cable column or
support positioned slightly below your chest. Grasping the free end,
create tension on the band and squat to an athletic stance. Holding the
band with both hands straight out in front of your chest, keeping your
core tight, step laterally until the band is too tense to go any
further. Slow and controlled, move back toward the column to starting
position. Repeat for 6-8 reps on each side.
31. Russian Twist.
Not your vodka with a twist. Sit on the floor with legs extended,
wrapping the center of the band around the bottom of your feet. Hold the
free ends in each hand. Slightly bend your knees, keeping your feet on
the floor, and lean back at a 45-degree angle. Rotate the band right by
bringing your left hand across your body and your right hand down by
your right hip. Contracting your oblique muscles, bring the band toward
your right hip while keeping your middle and low back neutral. Return to
starting position and rotate left then right for a total of 10-12 reps
on each side.
32. Kneeling Crunch.
Attach the band to a high anchor (such as the top of a door or cable
column) and kneel down, grabbing each side of the band. Extend the
elbows out at shoulder-level, engage your abdominals, and crunch down
toward your hips while contracting your abs. Slowly return to starting
position and repeat for 10-12 reps.
33. Reverse Crunch. Ready to put it in reverse?
Anchor
the band in a low mount position. Lie on your back, bending your knees
to form a 90-degree angle. Wrap the band around the tops of both feet
and scoot back enough to create tension the band. Abs tight and back
flat, pull your knees toward your shoulders, contracting your abdominal
muscles. Slowly return to starting position and repeat for 12-15 reps.
