Top 10 Exercises with Resistance Bands

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TIPS AND EXERCISES WITH RESISTANCE BANDS FOR YOUR WORKOUT 

Resistance bands or elastic bands are certainly the cheapest but also one of the most effective fitness accessories. Whether you are a beginner or already more experienced, exercises with resistance bands will put your muscles to the test.

Resistance Band Workout - Haryzona

You can use these resistance bands for exercises targeting any part of the body without overworking your joints. And while traditional strength training exercises usually focus on large muscle groups, exercises with resistance bands are excellent for using smaller muscles that also act as stabilizers.

 

THE DIFFERENT TYPES OF RESISTANCE BANDS

Resistance bands can have different shapes, sizes, colors, and resistance levels. Here is a small overview of the main categories...

All Resistance Bands - Haryzona

Shape and size of the resistance bands:

  • Resistance bands in closed loops: can be shorter and thinner, also called mini bands or longer and thicker.
  • Non-closed resistance bands: available with or without handles.

Resistance Bands with Handles - Haryzona


Colors and resistance levels:

  • Resistance bands are color-coded according to resistance level but are not standard on all brands.

 ⚠️ : For a lower body workout, choose a high resistance band, for the upper body, an easier one. If you're unsure, green bands generally offer medium resistance. Otherwise, you can buy resistance bands in packs!

  • The resistance of the bands varies from very low to very high: small and thin resistance bands offer a resistance ranging from 10 lbs to 45 lbs, while thicker and longer bands offer a resistance ranging from 10 lbs to 100 lbs.

 

HOW TO EXERCISES WITH RESISTANCE BANDS TO REACH YOUR GOAL(S)?

These exercises with resistance bands can be integrated into your workout in two ways:

  • You can combine them to create a complete bodybuilding workout for the entire body or you can target a specific muscle group by choosing 3 to 5 exercises. Perform 8 to 20 repetitions of each of 3 to 5 sets. The number of repetitions and sets will depend on your fitness level and the resistance of the elastic band.
  • Or use them as a warm-up, especially to activate a specific muscle group. For example, if you find it difficult to feel the activation of your legs muscles, do 2 sets of Fire Hydrants and Side Squats before your next legs workout. Do as many repetitions as you need to feel your gluteal muscles without overexerting yourself - you're just getting warmed up!

 

MY RECOMMENDATION:

Before I begin this 10 exercise program, I would like to recommend the best resistance bands I have found on the market. If you don't have any at home yet, I would recommend you buying these resistance bands.

The thickness of the bands varies according to the desired resistance. The ideal is to have several bands like this pack of 5 elastics, then you will be able to do all types of strength exercises. If 5 elastics seem too much, I advise you to buy the little pack!

Indeed, they are among the cheapest on the market, for excellent quality. I've devoted a whole article about it, you can have a look at it by clicking on this link.

THE 10 BEST EXERCISES WITH RESISTANCE BANDS

1. WALL LATERAL PULLDOWN

Targeted muscles: Large back, upper back

resistance bands upper back - Haryzona

How to do the exercise :

Lie down on your mat with your stomach on the floor. Place the resistance band around your thumbs or wrists and extend your arms above your head. Now pull your arms to each side with your elbows bent at a 90-degree angle while stretching the resistance band and bringing your shoulder blades together. Return to the starting position.


2. TRICEPS EXTENSION

Targeted muscles: Triceps

resistance bands triceps - Haryzona

How to do the exercise :

Hold the resistance band in your hands with your elbows bent. Place your elbow straight above your head with your forearm parallel to the ground. Your left hand should be in front of your left shoulder. Now stretch your right arm over your head so that the band is taut and the muscles of your upper right arm are being used. Finally, return to the starting position.



3. BICEP CURL

Targeted muscles: biceps

resistance bands biceps - Haryzona

How to do the exercise :

Sit in a chair or on your heels. Tuck the resistance band under your right knee and hold it with your right hand. Bring your hand towards your right shoulder to tighten the band. When you pull on the band, your upper arm should not move, your elbow should be below your shoulder and close to your body. Release the tension and return to the starting position. Do all the repetitions on one side and then the other.



4. SHOULDER EXTERNAL ROTATION

Targeted muscles: shoulders, upper back

resistance bands shoulders - Haryzona

How to do the exercise :

Place a resistance band around your wrists. Bend your elbows and keep them close to your body. Move your forearms to the side to stretch the band (upper arm should not move) while rotating the palms of your hands so that they are facing upwards when the elastic band is stretched. Return to the starting position.



5. HYDRATING FIRE

Targeted muscles: Buttocks, Hamstrings

resistance bands butt - Haryzona

How to do the exercise :

Start on all fours. Place the resistance band around your knees (slightly above). Your neck, back, and hips should form a straight line. Lift your left leg to stretch the resistance band. The rest of your body should remain very still (do not swing to the side). Do all the repetitions on one side and then on the other.

Want to have a nice butt? Try these 10 special butt exercises with the resistance bands.


6. DONKEY KICK

Targeted muscles: Buttocks, Hamstrings

resistance bands booty - Haryzona

How to do the exercise :

Start on all fours, the resistance band should be above your knees. Your neck, back, and hips form a straight line. Swing your left leg backward with your knee bent to stretch the resistance band. Be sure to keep your hips parallel and do not arch your back. Return to the starting position. Do all the repetitions on one side and then the other.



7. MODIFIED SIDE PLANK LEG LIFTS

Targeted muscles: Abs (oblique), buttocks

resistance bands abs/booty - Haryzona

How to do the exercise :

Position yourself in a low sideboard position. Bend your left leg and extend your right leg so that your right elbow, right knee, and left foot are resting on the ground. The resistance band should be placed above your knees. Lift your right leg (still straight) to stretch the resistance band. Keep your body straight and contract your buttocks. Return to the starting position. Do all the repetitions on one side and then the other.



8. HIGH PLANK LEG LIFTS

Targeted muscles: Abs (oblique), buttocks, hamstrings

resistance bands butt/abs - Haryzona

How to do the exercise :

Stand in the high board position with your hands and feet on the ground. Your hands should be directly under your shoulders and your body should form a straight line from head to heels. The resistance band is placed around your ankles. Contract your trunk and buttock muscles and lift your left leg to stretch the resistance band. Keep your back straight, without arching your back. Return to the starting position. Do all the repetitions on one side and then the other.

 

9. SQUAT WITH SIDE RAISE

Targeted muscles: buttocks, thighs

resistance bands legs - Haryzona

⚠️ Did you know that?
This exercise, along with Hip Abduction (Bonus), targets the part of the gluteus medius (gluteal medius muscle). It works especially hard when you are standing on one leg. Strengthening it will, therefore, improve your running posture!

How to do the exercise :

Start standing with feet shoulder-width apart, toes pointing forward or slightly outward. The resistance band is above your knees. Perform a squat and as you stand up, lift your right leg to the side, contracting the outer muscles of your buttocks. Bring your leg back to the ground while squatting again. Change sides at each new repetition.



10. JUMP SQUAT

Targeted muscles: buttocks, thighs

resistance bands legs/butt - Haryzona

How to do the exercise :

Start standing with your feet shoulder-width apart, toes pointing forward or slightly outward. The resistance band is above your knees. Squat and then jump up with a powerful jump. Land gently on your toes. You can stand up normally or continue with your next jump.

Discover more variations of squats, most of which can also be done with a bungee band!



BONUS. HIP ABDUCTION

Targeted muscles: Buttocks

resistance bands buttocks - Haryzona

How to do the exercise :

Stand next to a wall and support yourself with your hand to keep your balance. The resistance band should be around your ankles. You can also decrease the resistance by placing the elastic band above your knees. Lift your left leg to your side while contracting the outer muscles of your buttocks. Keep your body straight, do not bend your trunk. Return to the starting position. Do all the repetitions on one side and then the other.

 

Do you want more ideas?

Discover this one-month resistance band workout you can do anywhere.


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