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Exercise 101 : Resistance Bands

Exercise 101 : Resistance Bands

A resistance band is a great investment in your strength and conditioning routine. It comes in a range of resistance levels so you can push yourself as hard as you like, plus it's easily packed in an overnight bag if you're on the road. 

There are plenty of exercises you can do with a resistance band and here are just five you can do just about anywhere:

Front Squat

Your classic squat with added resistance. Stand on your band with your feet wider than shoulder width and hold the end of each band (or the handles if you have the kind with handles) over each of your shoulders. Squat down as you would normally and rise back up keeping hold of the band and you will feel the extra tension is offers.


Glute Bridge

Give your glutes a push in the right direction and give it even more impact with your resistance band. Tie your band around your legs above the knee. Lie on your back with your feet flat on the floor and a 90-degree bend in your knees. Rise up with your hips until your shoulders, hips and knees are all aligned, contracting your glutes throughout.


Bent-Over Row

Give your arms a serious work out with a good bent-over row, with added boost thanks to your band. Stand on the centre of the band with your feet a shoulder-width apart. Bend your knees slightly and keep your hips back. Grab each end or handle of your band, with your hands facing the outside of your knees. Bend your elbows and pull the band up towards your hips, squeezing in your shoulder blades until they form a 90-degree angle with your elbows.


Lateral Band Walk

Push your legs to the max with workout. Step into your resistance band tied in a loop and position it around your lower legs above the ankles. Position your feet a shoulder-width apart or wide enough to create tension in the band and then from a lowered position, around a half-squat, move your weight onto your left side and step with your right leg for 5-6 steps in one direction and then change to the alternate side.


Lateral Raise

For big shoulders and upper body strength, give these lateral raises a go. Stand with your feet positioned over the centre of your band. Grip the handles or ends of your band with your arms by your sides and your palms facing inwards. Bend your elbows slightly and raise your arms, either together or one at a time, straight out to the side up to shoulder-level.



the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.