Shopping Cart

4 Effective Resistance Band Exercises

Resistance bands are inexpensive and great for anyone, no matter your fitness level. Here are four simple yet effective resistance band workouts to work your muscles and build on your strength.

4 Effective Resistance Band Exercises

Squats With Resistance Band

1. Squats

If you have never done squats before, it's never too late to start! Doing squats has proven beneficial for many day-to-day activities. Getting up from the sofa becomes a little easier and lifting things from the floor may not be as difficult anymore.

Target Muscles: Glutes & Other Leg Muscle Groups

Exercise Breakdown:

1. Stand shoulder width apart, and step on the side of the resistance band

2. Loop the other side of the band on top of your shoulders and cross your arms

3. Begin your squat!

Points to note: Ensure that your back is straight throughout the exercise and don't let your knees go past your toes.

Deadlift

2. Deadlifts

The deadlift is a compound exercise (an exercise that uses a combination of muscle groups) that helps with stability and strength building. Unknowingly, some of us deadlift in our day to day activities, for example, when you pick up your heavy bags from the floor. So why not integrate this simple and effective exercise in your workout routine?

Target Muscles: Glutes & Hamstrings Muscle Groups

Exercise Breakdown:

1. Step in the middle of the resistance band

2. Grab on to the outsides of the band

3. Bend you knees and push your hips backward

4. Lift your chest and straighten your lower back

5. Take a deep breath, contract your glutes and stand up while holding on to the resistance band.

Points to note: Your back should remain as straight as possible, throughout the exercise. Drive your hips forward when you stand up to get the full effect of the deadlift.

Bicep Curls

3. Bicep Curls

Do this exercise to get toned and stronger arms! Besides the appeal of less flabby arms, bicep curls help with strengthening your biceps, which ultimately benefits when you do any pulling movements.

Target Muscles: Biceps

Exercise Breakdown:

1. Step on one side of the resistance band, standing shoulder width apart

2. Grab on to the other side of the resistance band, with your palms facing upward

3. Curl your arms up, towards your shoulders

Points to note: Keep your elbows close to your body. Ensure that your upper arms remain stationary.

Triceps Extensions

4. Triceps Extensions

Once you're done with your biceps, it is now to balance it with your triceps! As you strengthen your triceps, your shoulders and elbows naturally get stronger too. So together with bicep curls, you can be more confident when you rock your sleeveless tops!

Target Muscles: Triceps

Exercise Breakdown:

1. Stand with one foot in front of the other

2. Using you back foot, step on one side of the resistance band

3. Grab the other end of the resistance band, palms facing up and keep your elbows close to your face

4. Straighten your arms above your head.

5. Retract back to the starting position, slowly.

Points to note: Keep your elbows close to your head at all times. Ensure that your body is stable throughout.

Sports advices

Superior quality. Unbeatable prices.

For 40 years, Decathlon has delivered the best value in the retail sports industry by offering high-quality, sustainable and cost-effective products.

Decathlon makes the difference
  1. product-research

    Research and development

    delivers high-quality cost-effective product

  2. State-of-the-art production processes

    minimize manufacturing costs

  3. Optimized supply chain

    reduces retail prices

  4. laptop-checkout

    Minimal retail footprint

    lowers overhead and indirect costs