Do you use resistance bands when you train? Here are some exercises you can do to start using resistance bands in your workout routine!

Resistance bands do exactly what its name suggests – it adds resistance to a workout. This resistance helps strengthen muscles and pushes you to work a little bit harder. Some benefits of using resistance bands while you exercise is that they tone and strengthen, add assistance along with resistance, they are great for stretching and are the best to use after injury or during rehabilitation.


Holding the handles, step on the band with feet shoulder-width distance apart, toes forward, weight in your heels. Pull handles to just behind shoulders, palms forward. Keep hands here throughout. Squat down by hinging at your hips and sitting back into your heels, then return to standing.

Glute Bridge

If you are a yogi, you’d call this one bridge pose. Place the resistance band to go around your hips and under your heels. Starting with your back on the floor with knees bent and your feet on the floor, hips width apart. Go into the “bridge” and then slowly move your body and hips to the floor and return to the starting position.

Leg Extensions

Start in a tabletop position with the band around one foot and handles in both hands. Extend your leg back to form a straight line, squeezing your glutes, then return to starting position.

Seated Row

Start in a seated position with feet extended straight in front of you, band around both feet. Grasp the handlebars of the band to create tension, keeping arms bent to 90 degrees. Keep your arms glued to your sides as you pull back, squeezing your shoulder blades together.

Lying Leg Abduction

Lie on your back, legs in the air at a 90-degree angle to the rest of your body, band around both feet. Grip the handlebars in front of your torso, squeezing legs together. Separate legs into a “V” position.

Glute Kick-Back

Start on your hands and knees with a resistance band looped around your left ankle and the arch of your right foot. Lift your right leg and extend it out straight behind you, pushing against the resistance of the band. Try to straighten your leg as much as you can. Slowly bring your leg back to the starting position.

Resistance Band Lateral Walk

Loop a resistance band around your ankles and get into a quarter-squat position (a shallower squat). Take a giant step to your right with your right foot, then follow with your left. Take 5 steps in this direction (or as many as your space allows). Step back in the reverse direction until you return to the starting position.


Not sure where to begin? Try a complimentary personal training session or our next #FITin15 session on Saturday, June 22, 2019! Fill out the form below and we will contact you.

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