5 Easy Resistance Band Exercises for Strength and Conditioning

Resistance band workouts offer many useful benefits for general strength and muscle building, post-injury recovery, and improving general flexibility and mobility. Bands allow you to progressively build resistance, engage multiple muscle groups simultaneously, and get a full-body workout using just one compact and versatile piece of equipment.

Benefits of Using Resistance Bands

• Flexibility: Resistance bands allow you to develop workouts using a wide variety of movements that challenge your muscles in different ways. Plus, you can increase or decrease the resistance to fit your goals and abilities.
• Portability: Resistance bands are light and easy to carry with you anywhere – to the park, to the gym, or even on a trip.
• Safety: Resistance band workouts have a lower impact than those using traditional weights, which reduces stress on your joints. Being in control of the resistance level will also minimize your risk of injury, which is especially helpful if you have joint pain or mobility limitations.

Band squat

This exercise targets and strengthens the quadriceps, glutes, back, and core, improving balance and stability, boosting muscle strength and endurance, and increasing range of motion.

1. Stand with your feet hip-width apart and the band under your feet.
2. Bring the band up behind you and pull it over your shoulders.
3. Squat downward, keeping your back straight, and tighten your glutes when you come up.
4. Repeat for 15 reps and then rest.

Band press

This exercise works the shoulders, arms, core, and glutes, improving upper body strength and posture. It can be helpful if you are healing from an elbow or shoulder injury to regain your strength and range of motion.

1. Stand with the band under your feet.
2. Bring your hands up to chest height with your elbows bent.
3. Extend your arms straight forward in front of you and then bring them back, keeping your core and glutes tight.
4. Repeat for 15 reps and then rest.

Curl and press

This multifaceted movement provides a full upper-body workout that targets the biceps, rotator cuff, shoulders, and triceps. It also strengthens the core and improves balance and posture.

1. Stand with the band under your feet.
2. Curl your arms upward.
3. Keeping your elbows flexed, twist your arms outward so that your palms face forward.
4. Extend your arms straight up over your head, and repeat in reverse.
5. Repeat for 15 reps and then rest.

Band pull-aparts

This simple, low-impact exercise stretches and strengthens shoulders, improves posture and shoulder mobility, boosts upper back strength, and promotes healing after a shoulder injury.

1. Hold the band taut in the middle with both hands, away from the handles. Keep your arms shoulder height.
2. Pull the band horizontally across your chest as tightly as you can, squeezing your shoulders as you do.
3. Bring your arms back to the starting position.
4. Repeat for 15 reps and then rest.

Rehabilitation at Christian Health

At our Bolger Short-Term Rehab and Outpatient Rehabilitation, we use resistance bands and other innovative approaches in our healing physical therapy programs to get you back to wellness and the active lifestyle you love. If you think physical therapy services may be right for you, please visit ChristianHealthNJ.info/Rehabilitation.