2 Ways To Use A Resistance Band For A Full Body Workout

ways to use a resistance band at home

You don’t need to leave your house for a full body workout. Using a resistance band can give you a full body work at home – no gym required.

It can be so simple to begin your fitness journey. Using an inexpensive resistance band, can make your fitness goals so easy to reach. 

What Are Resistance Bands?

Resistance bands, by health and activewear brand Gaiam.

Resistance bands have become popular due to their convenience, and are the perfect solution for a quick workout. Resistance bands are excellent for hotel workouts, small gym spaces, or even doing indoor workouts, as they don’t require much space and are affordable.

To accommodate various types of exercise and preferences, resistance bands come in different sizes, stretchable designs, lengths, resistance levels, and even colours.

Similar to free weights, resistance bands are a great tool for boosting muscle strength and improving cardio fitness while shedding kilos.

How To Use A Resistance Band For A Full Body Workout

Using resistance bands is a great way of building muscles and strength, using your own body weight as the weights.
  1. Squats With Resistance Bands

Squats are a compound exercise that engages multiple muscles and joints at once. It’s an excellent exercise for targeting major muscle groups in the lower body as well as building leg power and strength.

Squatting with a resistance band is an easy way to distribute physical tension around your muscles and activate your core, lats, and posterior delts as you go up and come down.  As you lower yourself to the floor, you’re focusing on activating the glutes, quadriceps, hamstrings, and calves. Likewise, squat exercises with bands can create intense muscle growth while you lose weight. When performed correctly, it can be one of the most natural ways of toning your body.

In addition, using a resistance band can turn squats more challenging as it controls the movement from beginning to end. To execute this, read the following guidelines:

  • Stand evenly on each side of the resistance band and keep your feet wider than shoulder-width apart. Check if the band is correctly placed under the midsole of each foot.
  • Lower into a squat while keeping your chest up and your knees bent, keeping them over your toes. Then, keep a strong grip to promote strength, look ahead, and push up with your hips. Repeat the entire set.  
  1. Lateral Band Walk

When doing the lateral band walk, it’s essential to focus on your posture, form, and technique. The lateral band walk exercise may feel quite strange. However, it’s actually the perfect activity to enhance hip and knee joint stability while increasing the strength of your hip abductors. 

Through lateral band walks, you can gradually activate certain muscle parts and increase their endurance. Consequently, this can efficiently improve your entire body mechanics as you repeat your workout. Also, the lateral band walk exercise is beneficial for athletes who participate in running, jumping, and pivoting sports movements.

Furthermore, as you practice your form and boost the strength in your glutes, you can step up your game by adding more resistance bands to increase difficulty, build stronger muscles, and tone your body.

To perform the lateral band walk:

  • Stand correctly and fit a looped resistance band above your knees. 
  • To stimulate tension in the bands, lower your body into a half squat position with your feet shoulder-width apart while keeping your back and abs engaged. Perform the movements slowly to maintain proper form and speed up as you’re able to hold the correct position for the whole set. 
  • Then, take a small step to the side while lowering your hips fully to keep the band’s tension. Don’t allow your knees to curl inward. 
  • Next, perform equal repetition and do all the steps in one direction.
  • Finally, switch to the opposite side and repeat the whole set. 

Resistance bands are effective fitness tools used for a wide range of exercises. These are a great addition to any cardio/HIIT workout, upper or lower body workout, strength training, or even rehabilitation exercises. 

When doing exercises with band, always maintain good form so you can maximise movement and prevent any injuries.

Victoria Nash


Victoria is a guest contributor for Bondi Beauty, who writes about a variety of fitness, beauty and health topics. She is a freelance writer who works for a variety of different publications across Australia, as she loves having the flexibility to write for different brands about different subjects.

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