• The Poise Fam-

The 9 Best Resistance Band Exercises

Resistance bands are one of the most convenient pieces of workout equipment. Not only do they take up little to no space, but you can easily travel and use them anywhere, with different levels of difficulty!⁣

Here are our nine favorite exercises you can try:⁣

Hip Flexor March⁣

  • Place resistance band under the arch of foot and over shoelaces.

  • Starting with feet hip-distance apart, lift one knee until it is parallel with your hip. If you are unable to lift that high, modify height to the flexibility of your hips.

  • Hold the top position for 1-3 seconds in order to activate hip flexors and supporting muscles

  • Lower leg to ground in controlled motion, then repeat on next leg.


Hip Abduction

  • Place resistance band around knees, or just above kneecap.

  • Starting with feet hip-distance apart, extend one leg away from the body (to the left or right), while balancing on other leg. Use a wall for balance assistance if necessary.

  • Hold the top position for 1-3 seconds in order to activate glutes and supporting muscles

  • Lower leg back down to neutral, and repeat.


Bridge⁣

  • Place resistance band around knees, or just above kneecap.

  • Starting lying on your back with your feet flat on the ground and hands by your side.

  • Drive hips up, towards the ceiling using glutes, hamstrings.

  • Hold top position for 1-3 seconds.

  • Lower hips back down to the ground until lower back is resting, and repeat.


Lateral Squat Walk⁣

  • Place resistance band around knees, or just above kneecap.

  • Starting lying on your back with your feet flat on the ground and hands by your side.

  • Drive hips up, towards the ceiling using glutes, hamstrings.

  • Hold top position for 1-3 seconds.

  • Lower hips back down to the ground until lower back is resting, and repeat.


Dorsiflexor Curl⁣

  • Place resistance band around knees, or just above kneecap.

  • Starting lying on your back with your feet flat on the ground and hands by your side.

  • Drive hips up, towards the ceiling using glutes, hamstrings.

  • Hold top position for 1-3 seconds.

  • Lower hips back down to the ground until lower back is resting, and repeat.


Quadruped Hydrant⁣

  • Place resistance band around knees, or just above kneecap.

  • Starting lying on your back with your feet flat on the ground and hands by your side.

  • Drive hips up, towards the ceiling using glutes, hamstrings.

  • Hold top position for 1-3 seconds.

  • Lower hips back down to the ground until lower back is resting, and repeat.


Clamshell⁣

  • Place resistance band around knees, or just above kneecap.

  • Starting lying on your back with your feet flat on the ground and hands by your side.

  • Drive hips up, towards the ceiling using glutes, hamstrings.

  • Hold top position for 1-3 seconds.

  • Lower hips back down to the ground until lower back is resting, and repeat.


Shoulder Clocks⁣

  • Place resistance band around knees, or just above kneecap.

  • Starting lying on your back with your feet flat on the ground and hands by your side.

  • Drive hips up, towards the ceiling using glutes, hamstrings.

  • Hold top position for 1-3 seconds.

  • Lower hips back down to the ground until lower back is resting, and repeat.


Ankle Inversion Curl ⁣

  • Place resistance band around knees, or just above kneecap.

  • Starting lying on your back with your feet flat on the ground and hands by your side.

  • Drive hips up, towards the ceiling using glutes, hamstrings.

  • Hold top position for 1-3 seconds.

  • Lower hips back down to the ground until lower back is resting, and repeat.


Rep range: 10-15 reps

Tempo: Slow & controlled, which should be about a 2 second lift (contraction), 2 second hold (isometric), 2 second lower (isotonic).


The duration and intensity of your workout is contingent upon your goal for the day and the amount of time you have. Here's how to make it your own:


Each exercise takes about 1:00-1:30 to complete. Figure out how much time you have, subtract your warm-up and pick out your favorites. Make sure to always warm up or you are risking injury. If you have more time (or greater goals) try multiple sets.

We are now selling full sets of resistance bands at the studio for your convenience. Mention this article and get 10% OFF your purchase.