Resistance Band Exercises

RESISTANCE BAND EXERCISES Try out these resistance band exercises with your liveWELL resistance bands!

Utilize the photos and descriptions below to assist in your workout.

Optional Workout Structure Perform 2-3 sets of each exercise Complete 10-15 repetitions per exercise Rest 30-60 seconds between sets

FIND MORE Step-by-step video demonstrations Exercises for every muscle group Other equipment-specific workouts

Resistance Band Tips Start with lighter resistance and increase gradually Keep tension on the band throughout each movement Focus on slow, controlled reps Breathe steadily, try not to hold your breath Modify exercises as needed and progress as you get stronger

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LOWER BODY Standing Marches Stand upright with your feet hip-width apart, with your band wrapped around both feet.

Bend your right knee up towards your chest, keeping your feet hip-width apart.

Control the band back to the starting position and repeat with the opposite side.

Band Squat Secure a band around your thighs, just above your knees. Position your feet slightly wider than shoulder-width apart.

Hinge your hips back, keep your knees in line with your toes, and drop into a squat position as you resist the band.

Pause for a moment at the bottom of the movement, making sure that your weight is evenly distributed on both feet.

Engage your quads, glutes and hamstrings to return to the starting position by extending your legs.

Lateral Walk Stand upright with your feet hip-width apart, with your band wrapped around your upper knees.

Lower yourself into a quarter squat and maintain this position throughout the movement.

Laterally step one leg out to the side and then bring your other leg in the same direction so that your feet are back to hip-width apart.

Continue alternating your steps and repeat with the opposite side.

NO GYM? NO PROBLEM. Resistance bands make an effective full-body workout almost anywhere.

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UPPER BODY Scapular Retraction Stand upright while grasping the band with both fists, palms facing up, and your elbows bent at 90 degrees next to your sides.

Keep your elbows next to your sides and bent to 90 degrees as you laterally separate your fists to the outside of your torso as you squeeze your shoulder blades together.

Control the band back to the starting position and repeat.

Reverse and Lateral Fly Stand upright while grabbing the band with both fists, palms facing inward, and your arms extended to your sides.

Raise your extended arms up to shoulder height before laterally separating your fists to the outsides of your shoulders.

Control the band back to the starting position and repeat.

Stand upright with your elbows bent to 90 degrees and a band wrapped around your forearms, just in front of your elbows.

Keep your elbows bent and lateral to your torso as you laterally raise them away from your torso.

Control the movement back to the starting position.

Overhead Fly Stand upright with a band wrapped around your wrists and your arms extended to your sides.

Keep your hands shoulder-width apart as you raise your arms directly overhead.

Laterally push your wrists apart until you’ve created a “Y” with your arms.

Control your arms back to shoulder-width apart and repeat.

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CORE Toe Touch Lie flat on your back with your leg extended and a band wrapped around both ankles with your arms extended overhead.

Raise your feet off the ground keeping your legs extended until your legs are above your hips.

Raise both hands up towards your toes as you flex your torso.

Control the motion back to the starting position and repeat.

Mountain Climber Place your hands on the floor with your arms extended directly underneath your shoulders and a band wrapped around both feet.

Raise your hips and knees off the floor before bringing your right knee up towards your chest.

Return your right foot to the starting position before bringing your left knee up towards your chest.

Continue alternating your knees up towards your chest.

Leg Raises Lie your back flat on the floor with a band wrapped around your ankles, legs extended and your arms extended next to your torso with your hands next to your hips.

Keep your feet hip-width apart as your raise your extended legs to a vertical position. Control the movement back to the starting position.

PHYSICAL ACTIVITY RESOURCES Explore workout guides, stretching routines, campus resources, and other tools to build your movement plan!

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