Banded Resistance Band Workout: A Comprehensive Guide

Resistance bands are an incredibly versatile tool for fitness enthusiasts at all levels. They help tone muscles, improve flexibility, and boost strength while being portable and easy to store. This article showcases a collection of effective exercises utilizing resistance bands to sculpt your body and enhance your overall fitness.

1. Banded Front Squat

How to:

• Stand on the middle of a long loop resistance band with your feet hip-width apart, holding one end of the band in each hand.
• Bend your elbows so your hands are next to your ears, and lift your elbows until your triceps are parallel to the floor.
• Engage your core, hinge your hips back, and bend your knees until your thighs are parallel to the floor.
• Press through your feet to stand back up. That’s 1 rep.

2. Lateral Walk

How to:

• Wrap a mini loop resistance band around your mid-thighs. Hinge your hips back and bend your knees to lower into a half-squat.
• Step sideways to the right with your right foot, followed by your left foot, maintaining parallel feet.
• Reverse the movement to return to your starting position. That’s 1 rep.

3. Kickstand Single-Leg Romanian Deadlift

How to:

• Stand with your right foot forward and the left foot back on the ball of your foot. Step on the middle of a long loop band with your right foot and hold the other end in your left hand.
• Hinge at your hips, keeping your back straight, lowering your torso parallel to the floor, then return to the upright position, maintaining band tension. That’s 1 rep.

4. Abduction

How to:

• Wrap a mini loop resistance band around your mid-thighs. Hinge at your hips and lower into a half-squat.
• Press your right knee out to the right for a few inches while keeping your feet still. Return to the starting position.
• Repeat on the left side. That’s 1 rep.

5. Banded Lateral Step-Out Squat

How to:

• Stand with a mini loop resistance band wrapped just below your knees, feet under your hips, hands clasped in front of your chest.
• Take a big step to the right, bend your knees, and lower into a squat until your thighs are parallel to the floor.
• Engage your glutes and press back up through your heels to your starting position. Switch sides. That’s 1 rep.

6. Banded Single-Leg Tempo Deadlift

How to:

• Stand on your left leg with one end of a long resistance band held in your left hand and the other end under your left foot.
• Hinge at your hips while lowering your torso towards the floor and lifting your right leg straight back until both are parallel to the floor.
• Drive through your left heel to return to the starting position. That’s 1 rep.

7. Side Plank High Pull

How to:

• Get into a side plank with your left hand under your shoulder, the band under your left hand, and holding the other end with your right hand.
• While maintaining a stable plank, pull the band towards the ceiling leading with your elbow.
• Return to the starting position. That’s 1 rep.

8. Lateral Raise

How to:

• Stand with knees slightly bent, one foot forward and flat, the other foot back (heel high). Position a resistance band beneath your front foot, holding each end with your hands at your sides.
• Raise your arms outward until they are parallel to the floor, then return to start slowly. That’s 1 rep.

9. Jack With Overhead Press

How to:

• Stand with feet together and hands at your chest, the band around your thumbs.
• Jump your feet out while pressing your arms overhead, then jump them back in while pulling your arms down to maintain tension in the band. That’s 1 rep.

10. Deadlift

How to:

• Stand with your feet hip-width apart, wrapping a resistance band around your arches.
• Grip the band with both hands, arms straight. Hinge at your hips, bending your knees.
• Drive through your heels to stand upright, squeezing your glutes at the top. That’s 1 rep.

11. Stay-Low Curtsy Lunge

How to:

• Step into a lunge with your left foot forward, the band around your thighs.
• Maintain a low position with your chest lifted, stepping your right foot out into a curtsy lunge.
• Return to your starting position. That’s 1 rep.

12. Lateral Squat to Cross-Body Row

How to:

• Stand with feet wider than shoulder-width. Wrap the band around the arch of your left foot and hold the ends in your right hand.
• Bend your left knee only, lowering into a squat while extending your right hand towards your left foot.
• Re-extend the left leg while pulling your right hand to chest height. That’s 1 rep.

13. Banded Glute Bridge With Hip Abduction

How to:

• Wrap a mini loop resistance band around your thighs and lie on your back with knees bent and feet flat on the floor.
• Engaging your core, press into your heels to lift your hips towards the ceiling. Pause and press your knees out wide before returning to start. That’s 1 rep.

14. Clamshell

How to:

• Lie on your left side with the resistance band wrapped around your thighs. Prop yourself up on your left forearm.
• Bend your legs so your knees face forward, keeping your feet aligned with your glutes.
• Lift your top knee toward the ceiling while keeping your hips stable. Lower back to start. That’s 1 rep.

15. Lying ‘V’ Tap

How to:

• Lie on your back with a resistance band wrapped around your thighs and legs in tabletop.
• Curl your head, neck, and shoulders up to look forward, then open your legs into a ‘V’ shape while tapping your toes to the floor.
• Return to tabletop. That’s 1 rep.

16. Split-Stance Banded Shoulder Press

How to:

• Stand with knees slightly bent, right foot forward and flat, left foot back (heel high), with the resistance band looped under your right foot.
• With elbows bent at shoulder level and palms facing inward, press your hands overhead until your biceps frame your face, then lower back down. That’s 1 rep.

17. Hamstring Walkout

How to:

• With a mini loop resistance band wrapped around your mid-thighs, lie on your back with knees bent.
• Lift your hips to form a straight line from shoulders to knees, then step your left foot forward a couple of inches, followed by the right.
• Reverse the movement until your legs are almost fully extended. That’s 1 rep.

18. Standing Banded Triceps Extension

How to:

• Stand with knees slightly bent, with your right foot flat and left foot back (heel high). Loop a resistance band under the right foot while holding both ends overhead.
• Keep your upper arms still as you bend your elbows, lowering your hands behind your head, then return to start. That’s 1 rep.

19. Bicycle Crunch

How to:

• Lie flat on your back with a resistance band wrapped around your feet and hands at your sides.
• Lift your head, neck, and shoulders off the mat, pulling your left knee towards your chest while extending your right leg above the mat.
• Switch the positions of your legs, pulling the right knee in while extending the left. That’s 1 rep.

20. Hollow Body Hold To Crunch

How to:

• Loop a mini resistance band around your wrists and lie on your back with knees tucked into your chest.
• Curl your head, neck, and shoulders up, extending arms to frame outside your legs while lowering your legs to hover above the floor.
• Hold, then return to start. That’s 1 rep.

This extensive workout plan incorporates a variety of exercises that focus on different muscle groups, ensuring a total body workout. Each exercise is designed to enhance strength, balance, and flexibility while keeping your routine dynamic and engaging. Incorporate these resistance band movements into your fitness regimen and enjoy the benefits they bring!