Do you want to get stronger but feel like the weight training isn’t cutting it? Resistance bands might be your answer. These stretchy workout tools pack a punch - they weigh almost nothing, fit in a drawer, and cost way less than gym equipment. Do you think it's too simple to work? Think again.
With the right routine, resistance bands will challenge your muscles from head to toe. With brands such as Clench Fitness offering high-quality exercises available online—it’s easier than ever before for anyone interested in beginning their fitness journey today. Let's walk you through ten exercises that will transform your workout routine. Each move targets key muscles to help you build strength. Whether you're new to fitness or need a change in your routine, these bands deliver results.
Top 10 Resistance Bands Exercises for a Full-Body Workout
|
Exercise |
Muscles Worked |
Main Steps |
|
Squats |
Legs, Buttocks |
Stand on band, lower down, push up |
|
Triceps Extensions |
Back of Arms |
Hold band overhead, bend elbows |
|
Bicep Curls |
Front of Arms |
Curl hands up to shoulders |
|
Bent Over Rows |
Upper Back |
Pull handles to chest while bent over |
|
Glute Bridges |
Buttocks |
Push hips up with band above knees |
|
Chest Flys |
Chest |
Push arms forward, open wide |
|
Lateral Walks |
Outer Legs |
Step sideways with band on ankles |
|
Deadlifts |
Back, Legs |
Bend forward, stand up straight |
|
Shoulder Press |
Shoulders |
Push handles overhead |
|
Plank Rows |
Core, Back |
Pull one handle up in plank position |
1. Squats with Resistance Bands
Muscles Worked: Legs and buttocks
Stand with your feet on the band, shoulder-width apart. Hold the band's handles at your shoulders. Bend your knees down as if you're about to sit. Keep that back straight! Now push up through your heels - you've got this.
2. Banded Triceps Extensions
Muscles Worked: Back of arms and shoulders
Stand tall and place both feet on the band. Raise the handles above your head. Place the band behind your head and bend those elbows down. Now for the fun part - push up towards the ceiling. Remember to keep your elbows near your ears. Can you feel your arm muscles working?
3. Bicep Curls with Resistance Bands
Muscles Worked: Front of arms
Stand on the band with feet apart. Grab those handles and turn your palms up. Lock your elbows at your sides (no cheating). Now curl up towards those shoulders - nice and controlled.
4. Bent Over Rows
Muscles Worked: Upper back and arms
Put both feet on the band and bend forward at your hips. Keep your back flat. Time to work those back muscles! Pull those handles up to your chest, then slowly lower them down. Your future self will thank you for better posture.
5. Glute Bridges with Band
Muscles Worked: Buttocks and back of legs
Lie on your back with your knees bent. Place the band above your knees. Push your hips up toward the ceiling while pushing your knees apart. Lower back down with control.
6. Chest Flys
Muscles Worked: Chest and shoulders
Attach the band behind you at chest height. Hold one handle in each hand. Stand straight and push your arms forward until they meet in front of your chest. Open them wide, then bring them together again.
7. Lateral Band Walks
Muscles Worked: Outer legs and hips
Put the band around your ankles. Take small steps to the side while keeping the band tight. Walk in one direction, then go back the other way. Keep your knees slightly bent as you move.
8. Deadlifts with Resistance Bands
Muscles Worked: Back of legs and lower back
Stand on the band with feet apart. Hold the handles at your sides. Bend forward at your hips, keeping your back straight. Stand back up by squeezing your buttocks.
9. Shoulder Press with Band
Muscles Worked: Shoulders and arms
Stand on the band and hold the handles at shoulder height. Push the handles up over your head until your arms are straight. Lower them back to your shoulders with control.
10. Plank Rows
Muscles Worked: Core and upper back
Get in a push-up position with the band under your hands. Hold the handles and pull one hand up to your side while staying stable. Lower it down and switch sides.
How to Add These Exercises to Your Workout
A new workout plan doesn't need to be complicated. Pick 4-5 moves that work different muscles. Mix it up - maybe some for your arms, legs, and back. Work out with the selected exercises two to three times a week. Aim at completing 10-12 repetitions at the beginning of every exercise.
If you want better results, write down how many times you do each exercise. When the exercises start feeling easy, try using a stronger band or doing more repetitions.
Conclusion
Resistance bands offer a simple way to build strength. With this simple tool, you can keep your whole body engaged. Plus, the bands are small enough to store anywhere, and you can take them when you travel.
Ready to start? Begin with just a few exercises. Pay attention to how each movement feels. Your form matters more than how many times you do each exercise. With regular practice, these resistance band exercises will help you build strength and feel more confident in your workout routine.