Resistance Bands

7 Ways to Use Resistance Bands for a More Powerful Exercise

When people think about gym equipment, they often think about hard steel and bulky tools that are hard to carry around. However, complete body workouts don’t always mean using this bulky gym equipment. Sometimes your own weight and resistance bands are all it takes.

The bands come in a variety of resistances, which dictate how much pressure you’ll feel when using the bands. The higher the resistance, the more challenging it will be to pull the bands apart. While they work as an excellent piece of gym equipment, resistance bands require a bit of know-how to use fully. If you’re a newbie when it comes to resistance band use, then fret not. We’ve got a list of some fantastic workouts you can try with elastic bands to get the sweat running.

What are Resistance Bands?

Resistance bands are elastic bands you use around your body to work out. It works by creating resistance within the target area to ensure that your muscle fibers are being used fully. What’s great about resistance bands is that they are lightweight and easy to carry around wherever you go. While at your home, you can strap a resistance band around your thighs while sitting for a workout!

Resistance bands are an amazing compliment to your daily work out. You can use these on your own, or you can add these to your usual workout regimen. Resistance bands need to be durable as they’ll be repeatedly stretched out. Experts at also suggest buying high-quality bands as poorly created ones can cause serious injuries. Low-quality resistance bands could unexpectedly snap off while working out, which could lead to serious injuries. As such, it’s vital to invest in the best pieces of equipment only.

Bicep Curls

You can do bicep curls just about anywhere if you have resistance bands. All you need to do is sit on a chair and tuck the resistance band just beneath your right knee as you hold the other end with one of your hands. Pull your hand up towards your shoulders. You’ll feel the resistance tighten as your hand comes closer to your hand.

Once you reach your shoulders, slowly pull down and repeat the process. This works your arm muscles well. If you want to take things up a notch, you can add actual dumbbells to the routine. As always, make sure to carry weights that you are comfortable with to avoid any major injuries.

Donkey Kick

You begin this exercise by kneeling down on all fours. Place the resistance band just above your knees. To avoid any unnecessary strain on your body, make sure that your neck, back, and hips are aligned. While down, kick up one of your heels slowly to stretch the band. You’ll feel the resistance just around your glutes.

After one repetition, slowly bring your heel back and repeat. Do as many reps as you can on one leg, and then move on to the next. Since you’ll be down on all fours, make sure to do it in a sanitized and clean area.

High Plank Leg Lift

Get down and go to the high plank position, which is the one where your arms are stretched out as if you are about to do a push-up. Make sure that your hands and shoulders are aligned. Place the resistance band around your ankles. As you lift one of your heels up, make sure to put pressure on your core and glutes.

Complete as many reps as you can and then do the other heel. This workout targets the core, hamstring, and glutes all at once. It also requires a lot of balance so make sure to work on top of a mat for an extra cushion just in case. o enhance your stability and support during this exercise, you might want to check out this article by Castleflexx.


Planks are the bane of many people, even those who are used to working out. As they say, you never really know how long a minute is until you do a minute of planking. Why not make it more effective and tiring? There are many planking variations, but we’re doing the basic one now.

Assume the regular plank position. Next, wear the resistance bands around your body and place the other end just around your elbows. It should wrap around your shoulders immediately. Now, start the timer and plank with resistance. Other than the core, this workout also targets your shoulders and arms.

Jump Squats

Jump squats are already good for the legs and cardio. They can be even better with the help of resistance bands. All you need to do is assume the regular jump squat position. Only this time, there should be a resistance band just above your knees. 

As you go down to a squat, you’ll feel the resistance right between your legs. It’s a great and safe way to level up your regular jump squat. This kind of workout will really get you sweating, so make sure to stretch beforehand.

Plank Jacks

While we’re here, we’ll talk about another variation of a plank, the plank jack. Assume the same position as above. This time, place the resistance band around your heels. As you proceed to do plank jacks, the resistance bands will add pressure between your thighs. Repeat as much as you can.

When doing plank jacks, make sure to avoid dropping your lower back down when jumping up. This can cause unwanted pain and a tight feeling around your lower back. This is one of the most tiring yet fulfilling variations of the plank.

Arm Tap Outs

This one is an easy workout usually, but it becomes more intense with the addition of resistance bands. First off, get down and assume the pushup position. Place the resistance bands around your wrist area. At the starting position, your hands will be at the same level as your shoulders.

Once you begin, tap out one of your hands and place them on the side. Your right hand will move further to the right, and your left will move further to the left. Do this in and out motion with your hands simultaneously. You’ll feel a strong resistance within your shoulders.

If you’ve been around the gym often these past years, you’re probably familiar with what resistance bands are. Now, when gyms are not always available due to pandemic, you can get creative with your workout. Adding a resistance band to the mix just makes it more enticing.