Category Archives for "Resistance Band Exercises"

Resistance Band Exercises for the Upper Body

Resistance bands are cheap, portable, and versatile. With a simple resistance band, you can easily do a full body workout. Here are some exercises for the lower body. 

Overhead Extensions
Anchor the band in a doorjamb or tie it to a sturdy object at chest level. Kneel down with one knee and the other bent in front of you. Face away from the door or object and extend your arms over your head. Keep your elbows up towards the ceiling and bend your arms and lower your hands down behind your head. Repeat.

Lateral Raise
Stand with feet positioned over the center of a band, shoulder-width apart. Grip each end of the band with arms down at your side and palms facing in. Bending your elbows, raise your arms straight out to the side to shoulder-level, pause, and bring them back down. 

Chest Presses
Anchor the middle of the band in a doorjamb or tie it to a sturdy object at chest level. Face away from the door and hold one end of the band in each hand. Bend your arms at 90 degree angles at the elbow. Position your legs into a small lunge and press your hands forward in a straight line until they are fully extended. Slowly release and repeat. 

Kneeling Crunch
Attach the band to a high anchor and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your core, and crunch down toward your hips, moving your forehead towards the ground.

If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.

Resistance Band Exercises for the Lower Body

Resistance bands are cheap, portable, and versatile. With a simple resistance band, you can easily do a full body workout. Here are some exercises for the lower body. 

Supinated Clamshell
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 and hold the position for a few seconds. Slowly return to starting position and repeat.

Knee Raises
Loop a band between the middle of your foot, and hold the band with one foot while lifting the other. Keeping your foot flexed, raise your knee up to hip level, making sure the band is still looped across the top of the raised foot. Pause at the top, and lower your leg back down to starting position. Repeat on the other side. 

Lateral Band Walk
Place feet shoulder-width apart to create tension on the band. From a half-squat position, take small steps from side to side, while keeping the band taught. 

Glute Bridge
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. Lift your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement. Increase the difficulty of this movement by repeating the movement on one leg, while sticking the other one straight out.

If you have any pain during exercises, or are unsure about what you are doing, please consult your local physiotherapist before continuing.