4 Quick Resistance Band Exercises For A Total Body Workout

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Why resistance bands work

Resistance bands are the best option for easy, fast exercise training, because they are affordable, travel-friendly, lightweight and offer unlimited ways to workout.
If you don't have space for at-home workouts, resistance bands offer unlimited ways to exercise.

Whether strength training or rehabing an injury, resistance bands offer a low-impact way to build strength safely and provide a simple way to get a full-body workout without taking space, costing a ton, or requiring repairs. Primarily, resistance bands provide resistance that stretches to create tension in both directions, helping to engage more muscles, building strength and definition over time.

This go-to exercise tool can be used from home, while traveling, on vacation, or in the gym. Resistance bands ensure everyone, no matter their fitness level, a great workout.

Here are four simple exercises you can do with resistance band

1. Lat Pull-Down

Here is a quick and easy back and arm workout [1]

  • Wrap a mini band around your wrists. Bring your hands over your head and push your hands apart to create tension in the band: this is starting position.
  • Bring your elbows down, pushing laterally along the sides of the mini band as you do so.
  • Bring your hands back up to starting position, relaxing the tension on the band and moving your hands closer together: this is one rep.
  • Continue for 45 seconds.

This move works your back muscles, like your latissimus dorsi and rhomboids.

2. Squat to Lateral Leg Lift

When it’s time for Leg Day, this is the perfect exercise [3]:
  • Loop a mini band just above your knees around your thighs.
  • Stand with your feet hip-width apart, with your hands at your chest or on your hips.
  • Bend your knees and send your hips back to lower into a squat.
  • Stand up and lift your right leg out to the right side, keeping your knee straight.
  • Return your right leg to the floor.
  • Squat again. This time, when you stand up, lift your left leg to the left side, keeping your knee straight. Return your left leg to floor and immediately squat again: that’s one rep.
  • Continue to squat and alternate sides to complete your reps.

Keep your core engaged, and make you lift your chest, not rounding or arching your back.

3. Single-Arm Row

Here are two quick and easy back and arm workouts [1]

  • Wrap a mini band around your wrists. Bring your hands over your head and push your hands apart to create tension in the band: this is starting position.
  • Bring your elbows down, pushing laterally along the sides of the mini band as you do so.
  • Bring your hands back up to starting position, relaxing the tension on the band and moving your hands closer together: this is one rep.
  • Continue for 45 seconds.

This move works your back muscles, like your latissimus dorsi and rhomboids.

4. Standing Glute Kickbacks

Your glutes support a strong core making them an essential muscle group that needs regular strengthening.

Try this simple yet effective glute kickback [4]:

  1. Loop a mini band around your ankles and stand with your feet hip-width apart and your core engaged.
  2. With your hands at your chest or on your hips: shift all your weight into your left leg and place your right toes on the floor about an inch diagonally behind your left heel, so the band has tension.
  3. Squeeze your core and tuck your pelvis under as you kick your right leg back about 6 inches. Keep your knee straight.
  4. Return your right foot to tap the floor, keeping tension in the band, for one rep.
  5. Complete all your reps, then repeat on the other side.

If you feel your lower back arching when you kick, make the movement smaller. Try not to put any weight in the leg that’s kicking as it comes back down to the ground.

Why Resistance Bands Are For Everyone

Resistance bands disrupt workout ruts and are perfect for traveling or at-home workouts because they are portable and lightweight.
Resistance bands make it simple to get a hard or easy workout that works several muscle groups throughout the body.

For a high-quality, affordable set of workout bands, shop here now!

Start practicing with resistance bands for a total-body workout as soon as possible, and you'll love the results.