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Resistance Bands: The 5 Best Exercises for Your Workout

Resistance bands are not only practical, they also make every workout more efficient. But only if you know how to use them properly. Otherwise, working with the loops can quickly backfire. Even if the resistance bands are suitable for almost everyone, there are often uncertainties in their application.

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In this post, Zimo Tam – personal trainer, fitness blogger and B.A. of sports science – how you can create an effective workout with the resistance bands and thus constantly stimulate your muscles.

Types of training bands

There are now many different training bands. Maybe that’s why you don’t really know what is meant when resistance bands are mentioned.

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The best known fitness band is the Theraband . It is extremely thin and therefore particularly suitable for on the go if you want to do something different than normal bodyweight training.

The second variant is the so-called training loop. This fitness band is also particularly thin and small and therefore also suitable for on the go.

In contrast to the classic Theraband, the training loop is made as a ring. It is usually stretched around the thighs and then squats are made, in which the knees are actively pushed outwards. Otherwise, the training loop is often used for crab walks and donkey kicks.

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You can use them perfectly to complete an effective full-body workout or, as many calisthenics athletes do, to make particularly demanding exercises easier. The following 5 exercises show you exactly how to do this

5 exercises with resistance bands

1. Rowing

Standing row

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rowing seated

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Without equipment or additional weights, it is not that easy to train your upper and middle back. You can change that with the Resistance Band. Simply fix the band with your feet and then pull it towards you at navel level, as with a classic rowing pull. To make the exercise more difficult, you can also grab the band below.

2. Push-ups

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Are normal push-ups too easy for you? Then increase the resistance by placing your hands in the resistance band and running the band over your back. With the push-ups you are already creating a whole new burden.

3. Bicep Curls

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No additional weights within reach? No problem. The resistance band can also easily be used for biceps training. Just stand on the tape as if you were standing rowing, straighten up and grasp the tape so that you feel the resistance. Let’s go!
You can also do the classic air squat with the Resistance Reinforce the band. Just place it on the tape as usual and place the other part around or on your shoulders, depending on what feels more comfortable for you.

5. Air Squat – Level 2

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The normal air squat is yourself with the resistance Tape too light? Then try stretching your arms up while you’re squat. Now your shoulders, arms and back should be working hard against the resistance. This requires strength as well as coordination and mobility in the shoulder area.

Regression exercises with the Resistance Band

As already mentioned, resistance bands are not only popular because they add a new stimulus to your normal bodyweight training. You can use them just as well to learn new exercises and thus bring some variety into your training routine.

1. Pull-up

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For beginners, the pull-up is initially a challenge The Resistance Band is perfect for making your pull-ups easier. So you can already learn the movement and prepare your muscles for the movement.

2. Planche

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The planche is one of the most difficult calisthenics exercises. Almost every calisthenics athlete wants to master it, but the road to get there is long and difficult. With the Resistance Band you can slowly approach the exercise.

Important: Place the band around the tips of your toes and then move it step by step towards the center of your body. In this way you not only train your shoulders, but also your entire core and legs at the same time, which also play a major role in the correct execution of the planch.


Regardless of whether it is Thera bands, training loops or resistance bands – fitness bands are perfect for intensifying your training. Similar to weights, they increase resistance so you need to use more force to perform an exercise.

In contrast to classic fitness tools such as dumbbells, the weight of fitness bands does not remain constant, but changes over the course of movement. The resistance builds up with the range of motion and decreases again continuously. This distribution is effective and at the same time gentle on the joints.

Since they are particularly small and easy to stow away, they are ideal for training at home and in the fresh air. No matter how and where you train: resistance bands are a must-have for every fitness fan.

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