Resistance bands are an excellent tool for improving strength. They are inexpensive and can be purchased at almost any sporting goods store. However, doing the exercises with them can be difficult because they’re cardio- and muscle-intensive. There are some basic compound exercises that you can do with resistance bands to increase your conditioning level and build strength in your legs, hips, and back.
The exercises below will help you build muscle and sculpt your physique. Anyone can get into good shape with these five resistance band compound exercises.
Resistance Band Squats
Resistance Band Squats is a type of exercise that can easily be added to your workout routine. You don’t need any special equipment; just a pair of resistance bands will do the trick. Also, while doing these squats, you’ll get to work out your major muscle groups, which include: the quadriceps, hamstrings, gluteal muscles, and also lower back, among others.
Here is how you do this exercise:
- Stand on the resistance band with your feet shoulder-width apart.
- Hold the resistance band and bring it up to your shoulders.
- Now, squat down as low as possible while maintaining a good posture.
- Once you reach the bottom of the squat, pause for a second and then slowly stand back up to the starting position.
- Repeat the exercise for the desired number of repetitions.
As you can see, this exercise is straightforward to do, and it is also very effective in working out your lower body. So, if you want a new movement to add to your routine, give resistance band squats a try.
Resistance Band Push Ups
Resistance band push-ups are a great way to get full body exercise without worrying about eccentric contraction. They’re also much less intimidating than a barbell push-up and can be done at home by almost anyone who can do regular bodyweight exercises. They’re ideal for developing endurance, building overall upper-body strength, and burning a significant amount of calories. They’re also great for sculpting the shoulders, chest, and triceps for a more toned look.
To do this exercise:
- Place a resistance band around your back and hold the ends in your hands.
- Get into a push-up position with your hands shoulder-width apart.
- Lower your body until your chest is an inch from the ground.
- Push back up to the starting position.
- Repeat for 10-12 reps.
Using resistance bands to perform push-ups will likely be a personal preference. If you want to develop upper body strength and endurance and burn some calories in the process, I recommend giving resistance band push-ups a try.
Resistance Band Assisted Pull Ups are effective for strength and muscle growth. The key to a great exercise technique is learning how to activate muscles without using momentum. Using a resistance band as part of your exercise routine has many benefits on different muscle groups, aiding in strength and definition improvement.
To do this exercise:
- Attach a band to sturdy overhead support and position yourself underneath it.
- Grasp the band with an overhand grip, and position your hands shoulder-width apart.
- Hang from the band with your feet off the ground.
- Use your back and arm muscles to pull your chin over the bar.
- Lower yourself back to the starting position.
Increasing the number of pull-ups in your workout routine can be a great addition to increasing strength and muscle tone! Resistance band-assisted pull-ups do just that. These assist you when doing traditional pull-ups by reducing the resistance at the bottom of the movement, allowing you to execute explosive jumps while making repetitive motions during regular pull-ups.
Resistance Band Assisted Dips
Resistance band-assisted dips are an effective way to build strength and increase flexibility. The purpose of resistance band-assisted dips is to help isolate muscles by squeezing them with the assistance of a resistance band. No matter if you’re new to the exercise or have been doing various versions of this exercise for years, the basics are always the same.
Here is how you do resistance band-assisted dips:
- Start by tying a band around each of the handles on the dip station.
- Step up onto the station, and place both knees in the center of the band. Position your hands on the handles with a neutral grip.
- Unlock your elbows and slowly lower your body until your forearms are almost parallel to the floor.
- Control the descent to parallel, then push back up to the starting position.
- Repeat for the desired number of repetitions.
Resistance band-assisted dips seem to be the ideal exercise choice for those looking to build strength in the chest, triceps, and shoulders. This includes anyone who does various exercises that engage these muscles. In addition, when using a resistance band to complete resistance band-assisted dips, you will also increase upper body flexibility. You don’t need much equipment to perform this exercise, and you can easily do them from anywhere.
Resistance band deadlifts are a great move to add to your training program. They’ll get you toning and strengthen your entire body because the upper and lower body muscles are involved. Anyone can use them. There are many different ways to perform them, but you must do them properly.
Here is how you do resistance band deadlifts the right way:
- Start by standing in the center of the resistance band.
- Bend your knees and hinge at the hips to lower your torso until it’s parallel to the ground.
- Hold for a second and then drive through your heels to return to standing.
- Do 8-12 repetitions.
Resistance band deadlifts are a great way to get started in strength training. They’re easy to set up and will help you build your strength and muscle over time. Anyone can use them, and they don’t involve any special equipment.
As you can see, there are plenty of exercises that you can do with resistance bands. The bands are a piece of equipment that everyone should have around their house. They’re great for getting into shape, and they’re good for helping to rehabilitate injured joints and muscles. It’s important to stretch before and after doing these exercises because tension will build in your muscles and could make it painful to move your joints.