33 Resistance Band Exercises You Can Do Literally Anywhere

A great alternative for general fitness is the often forgotten resistance bands. They can be used in many similar exercises as free weights and with the proper program, can help improve your balance, increase muscular endurance and joint stability.

 

Rock out with the band! Resistance bands are a great addition to any strength training routine or rehabilitation program and come in a variety of sizes, lengths, and strengths. This portable exercise equipment is also easily stored, making it perfect for home use, hotel workouts, or when you’re tight on space at the gym. Just like free weights, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength.

The most common types of bands include tube bands with handles, loop bands (aka giant rubber bands), and therapy bands. (When in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and specific workout plan). For most exercises, try aiming for 8 to 25 reps for 2 to 3 sets per exercise. And don’t miss our sample workout suggested at the very end. Ready, set, streeetch!

Lower-Body Exercises

1. Front Squat

Stand on band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. (If it’s too long, secure band in place by crossing your arms at your chest.)Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 reps.

2. Leg Extension

Kick it up a notch with this quad-builder. Anchor a loop band in a low position on a support (like an incline bench), looping the other end around your ankle with the band positioned behind you. Step away from the anchor to create tension on the band, and position feet hip-width apart. Shift your weight to the left foot, and lift the right leg from the floor. Extend the knee until it straightens out in front of you. Slowly return to starting position and repeat for 8 to 12 reps before switching legs.

3. Prone (Lying) Leg Curl

Lie belly down and loop a band around your right ankle, anchoring the other end to a door or support. Scoot away from the anchor to …

 

See more: http://greatist.com/fitness/resistance-band-exercises

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