Best Resistance Band Exercises For Full Body Training

Introduction

Hey there, fitness enthusiast! Are you ready to spice up your workout routine? Let’s talk about resistance bands – those colorful, stretchy tools that can level up your fitness game. Whether you’re a gym newbie or a seasoned pro, best resistance bands are a fantastic addition to any workout routine.

They’re not just for rehab or warm-ups anymore. These versatile tools can help you build serious muscle, boost your strength, and improve your endurance.

In this guide, we’ll walk you through the awesome benefits of resistance band training and show you 15 killer exercises that’ll work every muscle in your body. We’ll also give you tips on how to create workouts, progress your training, and stay safe while using bands. So, grab your bands, and let’s get started!

Why Resistance Bands Rock

Before we dive into the exercises, let’s chat about why resistance bands are so great:

• They’re super versatile: You can use them for pretty much any exercise, anywhere.
• They work your muscles differently: They provide constant tension throughout the entire movement, which can lead to better muscle growth.
• They play nice with other equipment: You can add bands to power barbells or adjustable dumbbells to make exercises even more challenging.
• They improve your strength curve: Exercise bands get harder to pull as you stretch them, which can help you get stronger in positions where you’re usually weakest.
• They’re easy on your joints: The smooth, controlled resistance is gentler than traditional weights.
• You can take them anywhere: No more excuses for skipping workouts when you travel!

15 Awesome Resistance Band Exercises

Now, let’s get into the meat of our guide – the exercises! We’ve got a mix of upper-body, lower-body, and full-body movements to give you a well-rounded workout.

Upper Body Exercises

1. Chaos Push-Up

Benefits: This exercise is great for building shoulder stability and core strength. It’ll make your regular push-ups feel like a walk in the park!

Chaos Push- Up (Video Credit: Tony Gentilcore YouTube Channel)

How to do it:

• Loop a heavy-duty band around a squat rack at about chest height.
• Grab the band with both hands and get into a push-up position.
• Lower yourself down slowly, fighting the instability of the band.
• Push back up to the starting position.

Pro Tips:

• Start with the band higher up for less instability.
• Keep your core tight throughout the movement.

Sets and Reps: Aim for 3 sets of 5-10 reps.

2. Band-Resisted Push-Up

Benefits: This exercise adds extra resistance to your push-ups, helping to build strength in your chest, shoulders, and triceps.

Band Resisted Push Up (Video Credit: Sgt K Fitness YouTube Channel)

How to do it:

• Loop a band around your back and hold the ends in each hand.
• Get into a push-up position with your hands slightly wider than shoulder-width.
• Slowly lower yourself down, then push back up against the band’s resistance.

Pro Tips:

• Adjust the band’s tension by gripping it closer to or further from your body.
• Keep your body in a straight line throughout the movement.

Sets and Reps: Try 3 sets of 8-12 reps.

3. Bent-Over Rear Delt Flye

Benefits: This exercise targets your rear deltoids and upper back, improving posture and shoulder health.

Banded Rear Delt Fly (Video Credit: The Equestrian Strength Coach YouTube Channel)

How to do it:

• Stand in the middle of the band with feet hip-width apart.
• Bend at the hips, keeping your back straight, until your torso is almost parallel to the floor.
• Hold the band handles with arms hanging straight down.
• Raise your arms out to the sides until they’re in line with your shoulders.
• Lower back down with control.

Pro Tips:

• Keep a slight bend in your elbows to protect your joints.
• Squeeze your shoulder blades together at the top of the movement.

Sets and Reps: Do 3 sets of 12-15 reps.

4. Half-Kneeling Band Row

Benefits: This exercise works your back muscles while also improving hip mobility and core stability.

P360: Half Kneeling Banded Rows (Video Credit: Performance360 | Strength & Conditioning Gym YouTube Channel)

How to do it:

• Attach a band to a sturdy object at about chest height.
• Kneel on one knee, with the other foot flat on the floor in front of you.
• Hold the band with the opposite hand to your front foot.
• Pull the band towards your hip, keeping your elbow close to your body.
• Slowly return to the starting position.

Pro Tips:

• Keep your torso upright and core engaged throughout the movement.
• Focus on squeezing your shoulder blade at the end of the row.

Sets and Reps: Perform 3 sets of 10-12 reps per side.

5. Band-Assisted Chin-Up

Benefits: This exercise helps you build the strength needed for unassisted chin-ups while working your back and biceps.

Band Assisted Chin Up (Video Credit: Jenny LaBaw YouTube Channel)

How to do it:

• Loop a band around a pull-up bar and let it hang down.
• Place one foot or knee in the bottom of the loop.
• Grab the bar with an underhand grip.
• Pull yourself up until your chin is over the bar.
• Lower yourself back down with control.

Pro Tips:

• Use a thicker band for more assistance, or a thinner band as you get stronger.
• Keep your core tight and avoid swinging.

Sets and Reps: Try 3 sets of 8-10 reps.

6. Band Tall-Kneeling Pull-Apart

Benefits: This exercise strengthens your upper back and improves posture.

1/2 Kneeling Band Pull-Apart (Video Credit: Ken Whittier YouTube Channel)

How to do it:

• Kneel on the ground with your body upright.
• Hold a band in front of you with both hands and arms extended.
• Pull the band apart, bringing your arms out to your sides.
• Return to the starting position.

Pro Tips:

• Keep your shoulders down and away from your ears.
• Squeeze your shoulder blades together at the end of the movement.

Sets and Reps: Do 3 sets of 15-20 reps.

7. Overhead Triceps Extension

Benefits: This exercise isolates your triceps, helping to build arm strength and size.

Banded Overhead Triceps Extension (Video Credit: John Rusin YouTube Channel)

How to do it:

• Stand in the middle of the band with feet hip-width apart.
• Hold the band behind your head with both hands.
• Extend your arms overhead, straightening your elbows.
• Slowly lower back down to the starting position.

Pro Tips:

• Keep your elbows close to your head throughout the movement.
• Squeeze your triceps at the top of the extension.

Sets and Reps: Aim for 3 sets of 12-15 reps.

8. Resistance Band Biceps Curl

Benefits: This classic exercise targets your biceps, helping to build arm strength and definition.

The ONLY WAY You Should Be Doing Banded Bicep Curls (Video Credit: Mind Pump TV YouTube Channel)

How to do it:

• Stand in the middle of the band with feet hip-width apart.
• Hold the band handles at your sides, palms facing forward.
• Curl your hands up towards your shoulders.
• Slowly lower back down to the starting position.

Pro Tips:

• Keep your elbows close to your sides throughout the movement.
• Squeeze your biceps at the top of the curl.

Sets and Reps: Perform 3 sets of 12-15 reps.

Lower Body Exercises

1. Spanish Squat

Benefits: This exercise targets your quads while taking pressure off your knees, making it great for people with knee issues.

Spanish Squat (Video Credit: Onnit Academy YouTube Channel)

How to do it:

• Loop a band around a sturdy object at about knee height.
• Step into the band so it’s behind your knees.
• Walk forward until you feel the tension in the band.
• Squat down, keeping your chest up and knees in line with your toes.
• Stand back up to the starting position.

Pro Tips:

• Keep your weight in your heels as you squat.
• Push your knees out against the band as you squat.

Sets and Reps: Try 3 sets of 12-15 reps.

10. Band Thruster

Benefits: This full-body exercise works your legs, core, and shoulders all at once.

Thruster, Resistance Bands (Video Credit: Craig Capurso YouTube Channel)

How to do it:

• Stand on the band with feet shoulder-width apart.
• Hold the band handles at shoulder height, elbows bent.
• Squat down, keeping your chest up.
• As you stand up, press the handles overhead.
• Lower the handles back to your shoulders as you squat down again.

Pro Tips:

• Keep your core tight throughout the movement.
• Exhale as you press the band overhead.

Sets and Reps: Do 3 sets of 10-12 reps.

11. Band-Assisted Broad Jump

Benefits: This exercise helps develop lower body power and explosiveness.

Band-Resisted Broad Jumps (Video Credit: Eric Cressey YouTube Channel)

How to do it:

• Loop a band around a sturdy object behind you.
• Step into the band so it’s around your hips.
• Walk forward until you feel the tension in the band.
• Squat down slightly, then jump forward as far as you can.
• Land softly and walk back to the starting position.

Pro Tips:

• Swing your arms back as you squat down, then forward as you jump.
• Land softly with bent knees to absorb the impact.

Sets and Reps: Perform 3 sets of 5-8 jumps.

12. Band X Crossover Lateral Walk

Benefits: This exercise targets your glutes and improves lateral movement and stability.

Band X Crossover Lateral Walk (Video Credit: Relentless Exercise Demonstrations YouTube Channel)

How to do it:

• Stand with your feet hip-width apart and a mini band around your ankles.
• Cross a longer band in front of you to form an “X”, holding the handles.
• Step to the side against the resistance of both bands.
• Bring your other foot in to meet the first.
• Repeat in the other direction.

Pro Tips:

• Keep your core tight and chest up throughout the movement.
• Take small, controlled steps.

Sets and Reps: Do 2-3 sets of 10-15 steps in each direction.

13. Mini Band Hip Flexion Iso Hold

Benefits: This exercise strengthens your hip flexors and improves hip mobility.

The Mini-Band Handbook: Standing Hip Flexion Isometric Hold (Video Credit: Garrett McLaughlin YouTube Channel)

How to do it:

• Loop a mini band around both feet.
• Stand on one leg and lift the other knee up to hip height.
• Hold this position for the desired time.
• Again lower your leg original position and repeat on the other side.

Pro Tips:

• Keep your standing leg slightly bent for balance.
• Engage your core to keep your torso stable.

Sets and Reps: Hold for 20-30 seconds on each leg, 2-3 sets.

14. Banded Passive Leg Lower

Benefits: This exercise improves hip mobility and core stability.

Band Supported Leg Lower (Video Credit: Ken Whittier YouTube Channel)

How to do it:

• Lie on your back with a band looped around one foot.
• Raise both legs straight up towards the ceiling.
• Holding the band with both hands, slowly lower the non-banded leg towards the floor.
• Repeat the same.

Pro Tips:

• Keep your lower back pressed into the floor throughout the movement.
• Lower your leg only as far as you can while maintaining control.

Sets and Reps: Do 2-3 sets of 10-12 reps per leg.

15. Banded Hamstring Curl

Benefits: This exercise isolates your hamstrings, helping to build strength and muscle in the back of your thighs.

Banded Hamstring Curl (Video Credit: The Active life YouTube Channel)

How to do it:

• Lie face down with a band looped around one ankle.
• Bend your knee, bringing your heel towards your butt against the band’s resistance.
• Slowly lower your leg back down.

Pro Tips:

• Keep your hips pressed into the floor throughout the movement.
• Squeeze your hamstring at the top of the curl.

Sets and Reps: Aim for 3 sets of 12-15 reps per leg.

Benefits Of Resistance Bands

The resistance bands have become widely popular in fitness communities because of their versatility and efficacy. Below are the main advantages of adding resistance band workouts to your exercise regimen:

Versatility

The resistance bands enable a variety of workouts that focus on various muscle groups. With just one piece of equipment, you are able to do strength training, stretching, and rehabilitation exercises.

Mobility

Unlike to heavy weights, resistance bands are light in weight and convenient to transport. This makes them perfect for travelers or individuals who enjoy exercising at home or outside.

Economical

These bands provide a cost-effective option instead of costly gym equipment. A group of bands can offer a complete workout for the entire body for a much lower price than regular weights or machines.

Increased Resistance

As you advance, you can modify the resistance easily by altering your grip or stance, or by utilizing bands of varying tension. This scalability is appropriate for both novices and experienced users.

Easy On the Joints

According to International Journal of Sports Physical Therapy^[1] study, elastic bands offer consistent resistance across the entire range of movement, lessening strain on joints in comparison to using free weights. This makes them appropriate for rehabilitation and training with minimal impact.

Enhanced Muscle Engagement

Research published in the Journal of Human Kinetics^[2] discovered that resistance band exercises resulted in higher muscle activation for specific workouts when compared to conventional weightlifting.

Improved Functional Muscle Power

Workouts with resistance band frequently copy movements found in everyday life, enhancing practical strength that can be applied to daily tasks and performance in sports.

Enhanced Flexibility and Increased Range of Motion

A study by Sport Science and Medicine,^[3] Incorporating resistance bands into stretching exercises may enhance flexibility, boost range of motion, and lower the chance of getting injured.

Ease for Team Workouts

The elastic bands can be easily included in group fitness sessions, enabling instructors to accommodate participants with different fitness levels at the same time.

Essential Core Involvement

A lot of resistance band workouts involve stabilization, which activates the core muscles even if they are not the main focus.

Programming Your Resistance Band Workouts

Now that you’ve got a toolbox full of exercises, let’s talk about how to put them together into effective workouts.

For Strength

• Use bands to add resistance to your main lifts (like squats or bench presses).
• Try “speed work” by using lighter bands for explosive movements.

For Muscle Building

• Use bands to make bodyweight exercises harder (like band-resisted push-ups).
• Slow down your reps to increase time under tension.

For Conditioning

Try this sample circuit:

• Band Thrusters: 12-15 reps
• Half-Kneeling Band Rows: 12-15 reps per side
• Banded Hamstring Curls: 15 reps per leg
• Band-Resisted Push-Ups: 12-15 reps
• Band Biceps Curls: 15 reps

Do 3-5 rounds of this circuit, resting 60-120 seconds between rounds.

For Recovery and Mobility

• Pair band exercises with your main lifts. For example, do Band Pull-Aparts between sets of bench presses.
• Use lighter bands and higher reps for these exercises.

How to Level Up Your Band Training

Want to make your workouts harder? Here are some ways to progress:

• Use a heavier band: As you get stronger, switch to thicker bands for more resistance.
• Add more reps or sets: Start with 3 sets of 10 reps, then try 3 sets of 12, then 15, and so on.
• Slow it down: Take 3-5 seconds to lower the weight (this is called the eccentric phase).
• Add pauses: Hold the hardest part of the movement for a few seconds.
• Stretch it out: Stand further away from the anchor point to increase the band’s tension.

Safety First: Band Training Tips

Bands are generally safe, but here are a few things to keep in mind:

• Check your bands: Look for cracks or wear before each use.
• Secure your anchor: Make sure the band is firmly attached to whatever you’re using as an anchor.
• Control the movement: Don’t let the band snap back – it can hurt!
• Start light: It’s better to use a band that’s too light than one that’s too heavy.