RESISTANCE BAND EXERCISES

 LOWER BODY EXERCISES

 UPPER BODY EXERCISES
 CORE EXERCISES

Lower body exercises

1. Front squat

Stand on the band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of
the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.

Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to the starting position.

https://youtu.be/-zL75jJZ-eQ (FRONT SQUATS – RESISTANCE BAND

2. Leg extension

Kick it up a notch with this quad builder. Anchor a loop band in a low position on a support (like an incline
bench), 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 your feet hip-width apart.

Shift your weight to your left foot and lift right leg from the floor. Extend knee until it straightens out in front of
you. Slowly return to the starting position. Repeat for 8–12 reps before switching legs.

3. Glute bridges

Tie a band around your legs right above your knees. Lie faceup with your feet on the floor, bending your knees
to 90 degrees.

Raise your hips until your shoulders, hips, and knees align, contracting your glutes through the entire
movement.

https://youtu.be/kSsomxiRYXA (GLUTE BRIDGES - RESISTANCE BAND)

 4. Side walk

Step into a loop band or tie a therapy band around your lower legs, just above your ankles. Place feet shoulder-
width apart to create tension on the band.

Start in a half-squat position. Shift your weight to the left, stepping sideways with right leg. Move standing leg
slightly in, but keep the band taut. Take 8–10 steps before heading back the other way.

https://youtu.be/B6KGcznKWEE (SIDE WALK - RESISTANCE BAND)

5. Standing abduction

This one’s a bit of a balancing act. Anchor a 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 supporting leg back so foot is elevated from the floor. Lift working leg, slowly bringing looped foot out to
the side, contracting outer glutes. If you feel wobbly, grab a support (like the wall or the back of a chair).

https://youtu.be/-yzCTzKfkPA (Standing abduction -resistance band)

6. Standing glute kickback

Place the band around your ankles, and stand with your feet hip width apart. Engage your core
muscles, shift your weight onto one leg, and with the opposite leg, slowly kick backward about six to
eight inches. Reverse the movement with control, and with your raised foot, gently tap the ground just
behind your planted foot. This equals one repetition.

Focus on balance and form. Stable, level hips are key. If your hips dip or twist, or if your lower back
arches in compensation, you’re likely kicking back too far or using too heavy a resistance band. Your
glutes and hamstrings should be doing all of the work here.

https://youtu.be/Y-M9KN19sx4 (Standing glute kickback - Resistance band)

7. Clamshells
Place the band above your knees, and lie on your side, with your knees bent to 90 degrees. Prop your
head up on your hand, rest it on your biceps, or support yourself with your lower arm. Engage your
core, keep your feet pressed together, and drive your top knee toward the ceiling as far as you can
without compensating form. Slowly bring it down again for one repetition.

Keep your hips stacked and perpendicular to the floor throughout the exercise. “

https://youtu.be/c6irN3sHgEc (Clamshells - RESISTANCE BAND)

8. Runner’s extension

Lie on your back, and loop the band around the center of both feet. Then lift your feet off the ground
so that your knees and hips are bent to 90-degree angles and your shins are parallel to the ceiling.
Keep your feet and knees hip width apart to maintain tension in the band. Tighten your core, and hold
one leg firmly in place (the anchor leg) while you press against the band to fully extend the opposite
leg. Slowly reverse the movement for one repetition. Flex your foot on the anchor leg to prevent the
band from sliding off.

The anchor leg does all the work here, and your goal is to keep it perfectly stabilized while it holds the
tension created by the band and the extension leg. 

https://youtu.be/HWsD3LtQte4 (Runner’s Extension - Resistance band)

9. Side lying leg lifts

Place the band above your knees (easier) or around your ankles (harder). Lie on your side with your
legs straight and stacked. Prop your head up on your hand, rest it on your biceps, or support yourself
with your lower arm. Lift your upper leg toward the ceiling as high as you can without hiking your hip,
then slowly lower it for one repetition. Keep your upper leg in line with your bottom leg throughout
the movement. Focus on tempo—slow and steady—and good form.

https://youtu.be/ySrkefpEr08 (Side lying Leg lifts – RESISTANCE BAND)

UPPER BODY EXECISES

1. Triceps curls pull down

Place a resistance band around hook above your head (chin up handles work well).
 Grab the resistance band with both hands (palms facing in) just below chest height.
Keep your elbows tight into your side and drive your hands down towards your waist.

https://youtu.be/shsJUZtDNXg (TRICEPS CURL PULL DOWN VARIATIONS)

2. Triceps kickback curl

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 your elbows (keeping them tucked by your sides) until your forearms are parallel to the floor. Next,
press down your arms, pushing the band behind your body until your arms fully extend. Lower back down. 

https://youtu.be/8SUyfY5agsw ( TRICEPS KICK BACK VARIATIONS)

3. Standing bicep curl

Stand with feet shoulder-width apart with 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. 

https://youtu.be/UP5i9p38ivo (STANDING BICEPS CURL VARIATIONS)

4. 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 your hands are positioned behind your neck.

With palms facing the ceiling, press your arms straight up until they fully extend. Lower back down. 

https://youtu.be/6QmB0zlDOTY (OVERHEAD TRICEPS EXTENSION - RESISTANCE BAND)

5. Bent over row

 Stand over the center of the band with feet shoulder-width apart. Bend slightly at your knees and hinge at your
waist, keeping hips back. Grasp the band handles with your hands facing the outsides 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.

https://youtu.be/Mp3OqpEXmBI (BENT OVER ROW - RESISTANCE BAND)

6. 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 your elbows and pull the band toward your core, squeezing your shoulder blades
together. Slowly return to the starting position.

https://youtu.be/StLWKIA6rQk (SEATED ROW - RESISTANCE BAND)

7. 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 the starting position. Stretch, squeeze, and release.

https://youtu.be/CRsXKc7bu48 (PULL APART - RESISTANCE BAND)

8. Lying pull over

For this effective pec and lat exercise, anchor the tube band in a low position. Lie faceup, grabbing the free end
of the band with both hands and stretching your arms straight out overhead.

With elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees.
Slowly return to the starting position. 

https://youtu.be/RdinKVW_Wc0 (LYING PULL OVER - RESISTANCE BAND)

9. Lat pulldown

 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 band is positioned in front of you.

Grip each end with arms extended overhead and hands slightly wider than shoulder width. Bending your
elbows, pull the band down toward the floor while contracting your back muscles.

Once your hands reach your shoulders, slowly raise them back to the starting position.

https://youtu.be/kmQjWpCMyLk (LAT PULL DOWN VARIATIONS – RESISTANCE BAND)

10. Push-up

Get in plank position, draping the resistance band across your upper back. Loop the ends of the band through
your thumbs and place your hands on the floor in starting position, facing toward the floor.

Contract your glutes and abs, then push straight up until your arms fully extend. Lower back down, chest to the
floor.

https://youtu.be/l0675FQo34g (PUSH-UP - RESISTACNE BAND)

11. Incline chest press

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 your arms fully extend. Lower back down. 
https://youtu.be/J0Qc8GoPCGM (Incline Chest Press - RESISTANCE BAND)

12. 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 the 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 the starting position.

https://youtu.be/bFZoJT-sRHs (STANDING CHEST PRESS – RESISTANCE BAND)

13. Overhead press / shoulder 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.

https://youtu.be/WmFY2m5oLU0 (Overhead press / shoulder press - resistance band)

14. Forward raise

To hit the front of your shoulders, stand on the middle of the band with feet shoulder-width apart and grip the
handles 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. 

https://youtu.be/EpIZ6OyBRL8 (SEATED FORWARD RAISE - RESISTANCE BAND)

https://youtu.be/DaNd7QLTXaM (STANDING FORWARD RAISE - RESISTANCE BAND)

15. Lateral raise

Stand with feet positioned over the center of a tube band, shoulder-width apart. Grip each handle with arms
down at your sides and palms facing in.

Bending your elbows ever so slightly, raise your arms straight out to the sides to shoulder level. Slowly lower
back down.

https://youtu.be/POYyOLJ8jo0 (LATERAL RAISE - RESISTANCE BAND)

16. Upright row

With feet positioned over the center of the band, shoulder-width apart, grip the band handles with your palms
facing each other and position them 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 the starting position. 

CORE EXERCISES

1. 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 your elbows out at shoulder level, engage your core, and crunch down toward your hips
while contracting your abs. Slowly return to the starting position.

2. Woodchopper

Anchor the loop or tube band near the top of a cable column or support. With your right side toward 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 the starting position. 

https://youtu.be/ef5AJ5ZGLK8 (WOOD CHOPPER - RESISTANCE BAND)

3. Standing knee tuck

Stand with feet slightly wider than hip-width apart and place the resistance band around the middle of
your feet.

Lift your left knee toward chest and crunch your right elbow toward left knee. Try to touch knee to
elbow without rounding your shoulders. Return to starting position and repeat on the other side.
Continue alternating.

4. Bicycle crunch

Start in a seated position with the resistance band looped around your feet, knees bent, heels resting
on the floor.
Lean back to about 45 degrees until your core engages and lightly touch fingertips to the back of your
ears. Use your core to rotate at the waist, bringing your right elbow to left knee as the right leg
straightens.
Then, twist your torso to bring the left elbow to the right knee as the left leg straightens for 1 rep.
Continue to alternate.