24 Ways to Use a Resistance Band in Your Workout

Resistance bands, commonly known as pro bands or monster bands, add variable resistance to a workout program. They can accommodate every training level—from rehabilitation purposes to professional caliber and elite Olympic athletes—and different tension levels are designated by the thickness of the resistance bands. If you are a beginner, try using a thinner band; alternatively using a thicker band will add more intensity to the exercise.

Resistance bands are one of the most convenient ways to keep up your fitness regimen. If you are always on the go, travel frequently for work or do not have enough space for workout equipment, this may be a solution for your fitness needs. Bands are easy to store and one or several can be taken in a backpack or carry-on suitcase. Additionally, they are fairly inexpensive—a relatively small investment on equipment that may give you larger returns in terms of fitness benefits.

A word of caution: It is not only the thickness of the band that will add more intensity but also the amount of slack or tension that can regress or progress the intensity level. Having the proper range of motion throughout the movement is important in executing any move safely and properly. Adjusting accordingly through tension or band thickness will be essential if the proper range of motion is not well-executed. Tension can be adjusted conveniently based on your fitness needs.

Try these moves if you’re on the go. There is very little transition time because you don’t have to move from several pieces of equipment.

Mobility/Activation

Shift to Upward Press

• Stand with your feet as wide as comfortable.
• Hold the band at chest height with your hands shoulder-width apart. There should be a little tension in the band.
• Shift your weight onto your right leg by bending your right knee. Lunge laterally in place to the right—your left leg should be straight.
• Pull the band and extend your right arm laterally.
• Keep your right arm extended at shoulder height as you push your left arm up toward the ceiling.
• Reverse the movement to return to the starting position.
• Repeat on the left side. Alternate sides for eight to 10 reps.

Thoracic Rotation

• Stand with your feet as wide as possible.
• Hold the band behind your upper back, arms extended at shoulder height. There should be tension in the band and felt in your upper back.
• Hinge forward at your hips as your arms remain extended at shoulder height. Rotate your upper body toward the left. Try to touch your right hand on the ground, allowing your right knee to bend slightly as your left arm extends toward the ceiling.
• Return and rotate toward the ground. Return to the standing position.
• Repeat on the other side. Repeat for eight to 10 reps, alternating sides.

Core

Resisted Dead Bug

• Lie flat on your back on the ground, and raise your knees above your hipbones. Bend your knees at 90 degrees so your shins are parallel to the ground.
• Hold one strand of the band in both hands. Keep your hands shoulder-width apart and extend your arms toward the ceiling.
• Extend your right leg. At the same time, extend your left arm above your head. Keep your right arm fixed above your shoulder.
• Alternate sides for 16 to 20 reps.

Superman

• Lie with your belly and chest on the ground. Extend your arms above your head while holding the band with both hands.
• Lift your chest and legs off the ground. (Regress the move by keeping your legs on the ground and only lifting your chest.)
• Pull the band down with both hands, making sure the band does not go behind your back.
• Return the band to the starting position.
• Lower your chest and legs back to the ground at the end of each repetition.
• Perform for eight to 10 reps.

Anti-Rotational Squat

• Affix the band by looping it around a steady load-bearing pole or railing. The anchoring point is at chest height.
• Stand facing sideways to the anchor point. Hold the end of the band with both hands. Your hands are touching your chest.
• Squat down. At the same time, push both hands forward, away from your chest.
• Return to the starting position.
• Repeat for eight to 10 reps. Repeat on the opposite side.

Standing Side Crunch

• Stand with your feet hip-width apart.
• Hold the band with both hands. Extend both arms toward the ceiling so the band is above your forehead.
• Lift your left knee to hip height. Keep your right arm straight and pull your left hand toward your hip. Crunch to your side as you pull the band.
• Repeat with the other side.
• Repeat for 16 to 20 reps.

Backward Triangle Walk

• Place the band underneath both feet. Your feet are hip-width apart.
• Grab opposite sides of the band with each hand. The band will cross in front of you making an “X.” Keep your hands at hip height.
• Keep your hips facing to the front of the room. Step your right leg diagonally behind you (about 45 degrees). Return your right leg back to the starting position. Repeat with your left leg.
• Alternate sides for eight to 10 reps.

Strength

Overhead Squat

• Place your feet wider than your hips.
• Raise your arms toward the ceiling, and hold the band with both hands. Make sure there is tension in the band.
• Squat down while keeping tension in the band.
• Repeat for 10 reps.

Resisted Leg Extension

• Place the band securely underneath the middle of your right foot.
• Hold the band in each hand and get into a bear-crawl position on the ground. Your knees should be 1 inch off the ground.
• Push your right leg and extend to the back of the room. Your leg should be straight at hip height.
• Return to the starting position.
• Repeat for eight to 10 reps.
• Repeat on your left leg. Place the band securely underneath the middle of your left foot.

Resisted Push-Up

• Hold the band behind your back in a push-up position.
• Perform a push-up on your knees or toes, keeping the band taught as you perform the push-up.
• Repeat for eight to 10 reps.

Lateral Resisted Push-Up Walk

• Affix the band by looping it around a sturdy load-bearing pole or railing. The anchored band should be close to the ground.
• Step into the band.
• Place the band so that it’s around the bony part of your hips.
• Get in a bear-narrow push-up position with the anchor point on your right side.
• Move your left leg and right arm, then right leg and left so you’re moving laterally to the left (away from the anchor point). Perform a push-up.
• Return to the start.
• Repeat resisted push-ups for about six reps.
• Repeat facing the other way. The anchor point should be on your left side.

The Bolt Pull

• Stand with your feet underneath your hips, and hold the band at chest height.
• Step to the right into a lateral lunge. Pull your left arm diagonally upward toward the ceiling (about a 45-degree angle).
• Return to the starting position.
• Repeat eight to 10 reps per side.

Single-Arm Press

• Affix the band by looping it around a sturdy load-bearing pole or railing. The anchored band should be at chest height.
• Hold the band in your right hand close to your right armpit. Stand facing away from the anchor point.
• Stand in a staggered stance so your left foot is forward. There should be a little tension on the band.
• Extend your right arm and push the band forward. Hold two to three seconds. Release slowly to the starting position with a three-second count.
• Repeat for eight to 10 reps. Repeat with your left arm.

Single-Arm Row

• Place the band underneath the middle of your left foot. Makes sure it’s secure.
• Stand in a staggered stance, and hold the band with your right hand.
• Lower your chest slightly toward the ground and hinge forward at your hips.
• Pull the band from your left knee toward your right hip in a rowing motion. (Choke up on the band to add more resistance.)
• Repeat for eight to 10 reps with your right arm. Repeat with your left arm.

Atlas Lift

• Place the band underneath the middle of your left foot. Makes sure it’s secure.
• Grab each side of the band with each hand.
• Stand with your feet wider than your hips in a partial squat. Place both hands above your left knee. The band should have a lot of slack.
• Pull the band diagonally from your left knee to your right shoulder. The band will stay in front of you. Your hips and upper body will remain facing forward during the pull.
• Repeat for eight to 10 reps.
• Place the band underneath your right foot. Repeat for eight to 10 reps.

Wood Chop

• Place the band underneath the middle of your left foot. Makes sure it’s secure.
• Grab the band with both hands. Place your hands above your left knee. The band should have slack. Stand in a comfortable wide stance.
• Shift your weight to your left leg. Pull the band diagonally from your left knee to your right shoulder, allowing your body to rotate to your right side as your body weight shifts to your right leg.
• Repeat for eight to 10 reps.
• Place the band underneath your right foot. Repeat for eight to 10 reps.

Diagonal Pull-Apart

• Stand with your feet shoulder-width apart.
• Hold the band with both hands, and keep your hands at shoulder height close to your body.
• Pull the band in a diagonal manner: Your right hand pulls upward toward the ceiling, and your left hand pulls downward toward the floor.
• Alternate to pull on the other side in a diagonal manner: Your left hand pulls upward toward the ceiling, and right hand pulls downward toward the floor.
• Alternate sides for 10 reps.

Cross-Body Pull-Apart With Twist

• Stand with your feet shoulder-width apart.
• Hold the band with both hands, keeping your hands at shoulder height close to your body.
• Pull the band with your right hand to your right side. Turn and rotate your upper body so you face the right side of the room. Your right hand is behind you.
• Return to the start.
• Pull the band with your left hand to your left side. Turn and rotate your upper body so you face the left side of the room. Your left hand is behind you.
• Return to start.
• Alternate sides for 10 reps.

Triceps Kickback

• Place the band underneath the middle of your left foot. Makes sure it’s secure.
• Stand in a staggered stance, and hold the band with your right hand.
• Lower your chest slightly toward the ground and hinge forward at your hips.
• Pull the band with your right arm from your left knee toward your right hip. Keep your right hand at your hip. Push the band toward the back of the room. Continue extending your lower arm from your hip to the back of the room. Repeat for eight to 10 reps. (Choke up on the band to add more tension.)
• Place the band underneath your right foot. Repeat with your left arm for eight to 10 reps.

Cardio

Single-Arm Lateral Warding Shuffle

• Affix the band by looping it around a sturdy load-bearing pole or railing. The anchored band should be at chest height.
• Stand sideways to the anchor point so that your right shoulder is next to the anchor point. Hold the band in your left hand so that the band is behind you across your upper back.
• Straighten your left arm. Get in an athletic-ready stance.
• Shuffle three times to the left. Return to start.
• Repeat for 10 reps.
• Repeat facing the other side. Your right arm should be straight and your left shoulder is next to the anchor point.

Resisted Sprint

• Affix the band by looping it around a sturdy load-bearing pole or railing. The anchored band should be at about hip height.
• Step into the band and place the band so that it’s around the bony part of your hips.
• Stand facing away from the anchor point and get into a staggered sprint stance.
• Sprint forward as far as possible. Run backward to the starting position.
• Repeat for 10 to 12 reps, alternating which leg leads in the staggered position.

Tip: Use a heavy-duty tubing to add more resistance.

Resisted Lateral Shuffle

• Affix the band by looping it around a sturdy load-bearing pole or railing. The anchored band should be at about hip height.
• Step into the band and place the band so that it’s around the bony part of your hips.
• Stand facing sideways so your right hip is closest to the anchor point. Get into an athletic-ready position.
• Shuffle laterally to the left. Return to starting position.
• Repeat for 10 to 12 reps.
• Repeat facing the other way. Shuffle to the right.

Tip: Use a heavy-duty tubing to add more resistance.

Resisted T-Run

• Affix the band by looping it around a sturdy load-bearing pole or railing. The anchored band should be at about hip height.
• Step into the band and place the band so that it’s around the bony part of your hips.
• Stand facing away from the anchor point and get into a staggered sprint stance.
• Sprint forward as far as possible.
• Shuffle three times laterally to the right and touch the ground.
• Shuffle three times laterally to return to the middle position.
• Shuffle three times laterally to the left and touch the ground.
• Shuffle three times laterally to return to the middle position.
• Run backward to the starting position.
• Continue the T-run running pattern, alternating which sides to begin the lateral shuffle. Repeat for eight to 10 T-runs.

Tip: Use a heavy-duty tubing to add more resistance.

Lateral Resisted Bear Crawl

• Affix the band by looping it around a sturdy load-bearing pole or railing. The anchored band should be close to the ground.
• Step into the band and place the band so that it’s around the bony part of your hips.
• Get in a bear-crawl position with the anchor point on your right side.
• Bear-crawl laterally to the left (away from the anchor point) as much as possible.
• Return to the start.
• Repeat resisted bear crawls for six to eight reps. Repeat facing the other way. Bear-crawl laterally to the right.

MEET THE MODEL

“24 Ways to Use a Resistance Band in Your Workout” model Cassandra Nelson is a group fitness instructor for 24 Hour Fitness in Southern California. Nelson, who teaches Les Mills BODYPUMP, Pilates, yoga and boot camp, took time out of her busy schedule to answer these burning questions from 24Life.

24Life: Why did you become a group fitness instructor?

CN: I became a group fitness instructor because I love group fitness. I love teaching. I love empowering people, and I just love the support of a group.

24Life: Favorite and least favorite workout move?

CN: Favorite workout move is definitely a squat, a sumo squat for sure. My least favorite workout move is the push-up.

24Life: Finish the sentence “When I’m not working out, I am…”

CN: When I’m not working out, I am a full-time mom. So I’m with my kids, cooking, cleaning, running around here and there.

24Life: Your favorite fit tip?

CN: My favorite fit tip is just move. Just get up and go. Don’t overthink it. Just start moving.

24Life: Your power/pump-up song?

CN: “Freaks” by Timmy Trumpet and Savage.

24Life: Favorite memory as an instructor, so far?

CN: I have a lot of favorite memories as an instructor. In yoga, I’m a proud instructor. So my favorite memory recently is a few people got into a power pose that we’ve been working on for a while. And it just made me so happy.

24Life: This summer, what’s one thing you wish for every 24 Hour Fitness member?

CN: Don’t think, “I need to be skinny to fit into a swimsuit.” That would probably be the first thing I would tell you to stop thinking. Think “I want to be strong, and I wanna be confident.” Because confident is what matters.

Photo credit: g-stockstudio, Getty Images; Tom Casey, box24studio.com
Model: Cassandra Nelson, 24 Hour Fitness