7 Easy Yet Super Effective Resistance Bands Workouts

Resistance Bands exercises

Here are 7 resistance band exercises that you have to try! 

Banded Fire Hydrants

These can help to sculpt your glutes, improve back pain, and lower the risk of injury.

  • Loop a booty band right above your knees.
  • Get on all fours on the ground.
  • Place your arms directly under your shoulder and your knees right below your hips.
  • Keep your back straight, your core tight, and flex your hips forward.
  • Now raise one knee until it is at a 45-degree angle against your body.
  • Maintain this position for about a second before lowering your leg back down.
  • Repeat for a few reps and then switch sides.

Upright Row with Resistance Band

These help build your upper back, shoulders, and biceps.

  • Step into a resistance band.
  • Hold the other end of the band with palms facing inwards.
  • With a straight back, lift the band up towards your chin, keeping your elbows higher than your forearms.
  • Slowly return to starting position.
  • Perform 10-15 reps.

Pushups with Resistance band

These help strengthen your chest, arms, back, and core.

  • Loop a resistance band around your back, under your arms, and through the palm of your hands.
  • Place your palms on the floor at about shoulder-width apart.
  • Raise yourself to a high plank position while squeezing your core, glutes, and quads.
  • Now lower yourself down as far as you can go by bending at the elbows.
  • Return to the starting position.
  • Perform 8-10 reps.

Banded Donkey Kicks

These tighten and tone the glutes and core.

  • Loop a resistance band under your left knee and the right thigh.
  • Get down on all fours with your hands under your shoulders and knees directly under your hips.
  • Now kick your right leg up, keeping your foot flexed and knees bent.
  • Pause for a few seconds before returning to the starting position.
  • Perform 8-10 reps and then switch sides.

Banded squats

These target the glutes and surrounding muscles.

  • Wrap a hip band just above your knees.
  • Stand with your feet at about hip-width apart.
  • Place your hands in front of you or on your hip.
  • Start lowering yourself into a squat, pushing your hips back into a sitting position.
  • Keeping your back upright, lower yourself further until your thighs are parallel to the floor.
  • Your knees should be at a 90-degree angle.
  • Remain in this position for 1-3 seconds and then slowly rise back up into the starting position.
  • Ensure your knees aren’t caving and you squeeze your glutes at the top.
  • Perform 8–12 reps.

Resistance Band chest press

These help in building upper body strength.

  • Loop a resistance band underneath your shoulders and lie down flat on the floor.
  • Hold the other end of the band in both hands, with your upper arms in contact with the floor.
  • Now slowly pull the band towards the ceiling by extending both arms.
  • Pause for a few seconds before returning to the starting position.
  • Perform 10-15 reps.

Calf Raises with Resistance bands

These help in increasing the strength of your calves and thus improve your running, sprinting, etc.

  • Sit on the floor with your legs fully extended in front of you.
  • Loop one end of a resistance band around your hips and the other end around the balls of your feet.
  • Place your arms behind you with your palms on the floor.
  • Now flex your ankles and push your feet forward, until you feel the tension in the band.
  • Pause for a second before bringing your feet back to the starting position.
  • Perform 10-15 reps.


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