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Simple Resistance Band Exercises

1. Seated abduction

This exercise strengthens and stabilizes the hip muscles and improves overall lower body strength.

Steps to Preforming Seated Abduction Exercise.

• Sit at the edge of a chair or bench and tie a loop band around both legs, just above your knees.
• Place your feet slightly wider than your shoulders.
• Slowly press your knees out, keeping feet steady, as your legs move apart.
• Hold for 2 seconds, then bring your knees back together.
• Aim for 15–20 reps.

2. Banded clams

This exercise helps to strengthen the gluteus medius and also balance the muscular effort between your inner and outer thighs and your pelvic floor.

Steps to Preforming Banded Clams Exercise.

• Lying on your side, wrap the band around your upper thighs.
• Line your legs up with the front edge of the mat, and then bend your knees.
• Open your top knee away from your bottom knee, keeping the bottom leg still and your feet touching.
• Then close. perform 10 repetitions, and then switch sides.

3. Standing banded squat

This exercise targets your glutes as well as your core and back, which your body needs to maintain good posture.

Steps to Preforming Standing Banded Squat Exercise.

• Step into the resistance band with both feet so that it is around your thighs, right above the knee.
• Step the feet out as wide as the hips to create tension on the band.
• Pull the navel in and bend at the knees to sit back with your glutes.
• Act like you’re sitting back into a chair, and then drill down through the heels to stand back up.
• The band helps activate the glutes with the tension around the legs and helps stabilize your body to perform the squat with proper form.
• Repeat 10 times.

4. Overhead resistance band stretch

This exercise targets your shoulder, back and triceps. It improves stability, mobility and posture.

Steps to Preforming Overhead Resistance Band Stretch Exercise.

• Stand with your feet together, core engaged, and hold one end of your resistance band in each hand.
• With straight arms, lift the band overhead and keep your hands about 6 inches apart so the band has some tension and is not slack.
• Pull your arms apart, sweeping them down to each side, so they come to be even with your shoulders.
• Allow the band to pass behind your head (so it comes to touch your upper back).
• Return to the starting position of holding the band overhead to complete the rep.

5. Banded mountain climbers

This exercise improves your balance, agility, coordination, strength, flexibility and blood circulation.

Steps to Preforming Banded Mountain Climbers Exercise.

• Place a resistance band around your thighs, just above your knees.
• Get into a high plank position, with your hands directly beneath your shoulders and your body forming a straight line from head to heels.
• Engage your core and bring your right knee towards your chest, under your body, without letting it touch the ground.
• Return your right feet to the starting position.
• Repeat the movement with your left knee.
• Continue to alternate legs and maintain a steady pace, ensuring your hips stay level and your core remains engaged throughout.