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12 Full Body Resistance Band Exercises for Total Body Strength

Resistance bands are a versatile and effective piece of equipment that can be easily incorporated into your fitness routine, whether you are at home, in the gym, or travelling. They come in various resistances and lengths, making them suitable for all fitness levels. Here, we present 12 full-body resistance band exercises that target all major muscle groups, helping you enhance strength, improve flexibility, and promote overall fitness.

1. Squats

Muscles targeted: Quads, hamstrings, glutes

How to do it:

• Stand on the centre of the resistance band with your feet shoulder-width apart.
• Hold the handles or the ends of the band at shoulder height, palms facing forward.
• Lower your body into a squat, keeping your chest lifted and knees over your toes.
• Push through your heels to return to the starting position.

2. Chest Press

Muscles targeted: Chest, shoulders, triceps

How to do it:

• Anchor the band behind you at chest height.
• Stand facing away from the anchor point and hold the handles with your elbows bent at your sides.
• Press the handles forward until your arms are fully extended in front of you.
• Slowly return to the starting position.

3. Bent-over Rows

Muscles targeted: Back, biceps, shoulders

How to do it:

• Stand on the band with feet shoulder-width apart, holding the handles with a neutral grip.
• Bend forward at the hips keeping your back straight, forming a 45-degree angle.
• Pull the handles towards your waist, squeezing your shoulder blades together.
• Release slowly back to the starting position.

4. Shoulder Press

Muscles targeted: Shoulders, triceps

How to do it:

• Stand on the band with your feet shoulder-width apart.
• Hold the handles at shoulder height with palms facing forward.
• Press the handles overhead until your arms are fully extended.
• Lower back to the starting position.

5. Lateral Band Walks

Muscles targeted: Glutes, hips, thighs

How to do it:

• Place the band around your thighs, just above your knees.
• Stand with feet shoulder-width apart to create tension in the band.
• Step to the side, leading with one foot, while keeping your hips level.
• Move side to side for several steps, then reverse direction.

6. Deadlifts

Muscles targeted: Hamstrings, glutes, lower back

How to do it:

• Stand on the band with feet hip-width apart.
• Hold the handles in front of your thighs.
• Hinge at the hips, lowering your torso while keeping the band taut.
• Stand back up, squeezing your glutes at the top.

7. Tricep Extensions

Muscles targeted: Triceps, shoulders

How to do it:

• Stand on the band with feet shoulder-width apart.
• Raise the handles overhead, keeping your elbows close to your head.
• Extend your arms upward until fully extended.
• Lower back to the starting position.

8. Bicep Curls

Muscles targeted: Biceps

How to do it:

• Stand on the band with feet shoulder-width apart, holding the handles with palms facing forward.
• Curl the handles toward your shoulders by bending your elbows.
• Lower back down in a controlled manner.

9. Russian Twists

Muscles targeted: Core, obliques

How to do it:

• Sit on the floor with your legs bent and heels on the ground, holding the band with both hands.
• Lean back slightly and twist your torso to one side, pulling the band across your body.
• Return to the centre and twist to the other side.

10. Standing Abduction

Muscles targeted: Glutes, hips

How to do it:

• Stand on the band with one foot while anchoring the other end with the opposite hand.
• With a slight bend in your standing leg, lift the other leg sideways, keeping it straight.
• Lower back down and repeat before switching sides.

11. Push-ups with Bands

Muscles targeted: Chest, shoulders, triceps, core

How to do it:

• Place the band across your upper back and hold the ends under your palms on the ground.
• Perform a push-up as you normally would, feeling the added resistance from the band.
• Lower your body and push back up for a complete repetition.

12. Side Plank with Row

Muscles targeted: Core, shoulders, back

How to do it:

• Anchor the band at your feet, lying on your side with your elbow directly under your shoulder.
• Hold the handle with your free hand and lift your hips off the ground into a side plank.
• Row the band towards your waist while maintaining the plank position.
• Lower the band and repeat, then switch sides.

Conclusion

Incorporating these 12 resistance band exercises into your workout routine will help you build strength, increase flexibility, and tone muscles throughout your entire body. The adaptability of resistance bands allows for modifications to suit your fitness level, making them an excellent addition to any exercise regimen. Whether you are a beginner or an experienced athlete, these exercises can elevate your workout and help you achieve your fitness goals. Remember to maintain proper form, gradually increase resistance as you progress, and consult a fitness professional if you’re uncertain about any movements. Happy training!