Resistance Bands are a powerful tool in the gym but often are not used to their full potential. But no longer.

Top Resistance Band Exercises

Resistance bands allow you to perform assisted stretching, past the point you could stretch a muscle alone, without the need for another person to push your stretching limb for you, which is a great way to further your flexibility gains.

Stretches

Resistance bands allow you to perform assisted stretching, past the point you could stretch a muscle alone, without the need for another person to push your stretching limb for you, which is a great way to further your flexibility gains.

Kneeling Resistance Band Quad Stretch

• Take a knee with your other leg up in front with the foot planted.

• Loop a band around your back foot and pull the other end over the corresponding shoulder.

• Pull on the band to stretch your quad.

Laying Resistance Band Hamstring Stretch

• Lay flat on the floor, facing up, with your body as long as possible and a band looped around one foot.

• With both hands, pull the band towards your face, pulling your working leg off the floor to stretch your hamstring, while the non-working leg flat against the floor throughout.

Variable Loading

A resistance band is most commonly used to increase the resistance experienced at the top of a lift to increase strength and power output.

Resistance Band Bench Press

• Set up for a Barbell bench press inside a Power Rack ), with resistance bands attached evenly to either end of the barbell and the other ends looped around resistance band pegs.

• Aim for approximately 80:20 plate to resistance band weight distribution as a guide.

• Proceed to bench press normally, focusing on pulling the bar down to your chest and driving it back to the sky.

Variable Unloading

A resistance band can also be used in a gym with the goal being to ‘unload’ portions of a lift. This may be beneficial for those that are new to the gym or overcoming an injury or niggle and want to continue to train to full exercise depth to maintain/improve their mobility, without initially being exposed to the heavy joint loading associated with training to full depth.

Resistance Band Assisted Barbell Squat

• Set up for a back squat inside a power rack, with bands attached evenly to either side of the barbell and to the top of the power rack.

• Secure yourself under the barbell and step away into your squat stance: feet approximately shoulder width apart with feet facing slightly outwards.

• Proceed to perform a barbell back squat as normal, sitting between your knees until at full depth, then driving the floor away to stand back up, with your hips and shoulders rising at the same rate.

Be sure to save and take note of these ways to get more out of your resistance bands. If you don’t have a set of resistance bands in your home gym, then be sure to get them today for all your stretching, strength, power and injury rehab needs.

Written by guest author Ewan Hammond.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Resistance Bands ; Exercise Type > Conditioning