Are you looking for a simple yet effective way to build strength and improve your overall fitness without stepping foot in a gym? Then resistance tubes might be your new best friend! This lightweight, portable, and versatile piece of equipment can help to tone your muscles, increase range of motion and boost endurance, all from the comfort of your own home.
Whether you are new the world of strength training or an elite athlete looking to mix your programme up, adding resistance tube exercises into your training will provide you with a full body workout that is challenging but also keeps the movements smooth and controlled in which you reap the full benefits.
In this blog, we will go through eight great exercises that use resistance bands with handles that you can perform either at home or in a gym. They target most major muscle groups, giving you top quality results with just one band. Let's go!
1 - Pallof Press
• Fasten the exercise tube band onto an immobile piece of equipment at chest height.
• Grasp both hands around the hook of the band and step away from the anchor point so that tension is created.
• To get into the correct position for this exercise, turn your body so that you are perpendicular to the anchor point.
• Start with your hands at your chest, feet shoulder width apart and knees slightly bent, and then slowly reach both arms out in front of your chest until they are straight.
• Keeping your torso upright, hold this position for around 5 seconds and then slowly return to the starting position.
2 - Banded Squat
• Stand on the centre of the gym band with your feet shoulder width apart and hold each handle of the band at shoulder level. Make sure the band is behind the back of your arms and not in front!
• Once in the correct position, lower into a squat by squeezing your glutes, keeping your chest lifted and shoulders upright.
• Press up through your heels to return to the starting position.
3 - High to Low Band Chop
• Again, fasten the Resistance Tube Band to a sturdy piece of equipment, however this time, it needs to be high up.
• Grip the handles with both hands, step away and stand perpendicular to the anchor point.
• Keeping your arms relatively straight and your knees slightly bent, perform a chopping movement diagonally downwards.
• Return to the starting position with control.
4 - Standing Chest Press
• Begin by attaching the exercise band to a stable piece of equipment which will be your anchor point. If you are doing a home workout, then you can attach it to a door frame. The band should be anchored at mid-back height.
• Take a lead stance with one leg, engage your core and slowly begin to push the resistance band in front of you, starting with elbows slightly bent.
• Return to the starting position and complete for desired repetitions.
5 - Donkey Kicks
• Grab the handles of the band, turn away and walk forwards so that some tension between you and the band is created.
• Starting on all fours, wrap the gym band around your right foot and grab the handles with both hands, holding them against the floor.
• Kick back with your right leg, foot heading towards the ceiling and squeeze your glutes.
• As you lower your leg back to the starting position, bend your knee and repeat for the desire repetitions before repeating with your left leg.
6 - Lateral Raise
• Stand on the center of the tube gym band with your feet shoulder width apart and grab both handles. Your fists should be facing the ground, and arms hanging downwards against your body.
• Always keeping a slight bend at the elbows, slowly begin to raise your arms away from the sides of your body.
• Once both arms reach parallel with the ground simultaneously, pause and then slowly lower back down to the starting position.
7 - Bent Over Row
• Stand on the centre of the Resistance Tube, feet shoulder width apart and grab both handles.
• Hinge at your hips so that your butt is pushed slightly backwards. Your torso should be at a 45-degree angle to the ground.
• Starting with both arms hanging down, squeeze your shoulder blades and pull the band towards your ribs.
• Before returning to the starting position, pause at the top and then slowly lower the band back down.
8 - Kneeling Crunch
• Secure the exercise band to a stable anchor point, making sure it is placed high up.
• Facing away from the anchor point, kneel and hold both handles in front of your neck.
• Slightly hinge at your hips, so that space is created between your butt and your feet.
• Engage your core and begin to crunch your body forwards and down so that the band is stretched.
• Pause at the bottom and then return to the starting position before repeating.
And there you have it – 8 resistance tube exercises ready to help you level up your strength training and workout game. It is crazy how much you can do with just one gym exercise band! Looking for dozens more exercises? Check out our illustrated Resistance Band Exercise Guides
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Tags: Equipment > Resistance Bands ; Exercise Type > Conditioning
