Many people assume that you need a lot of equipment to train in a way that is effective, challenging, and entertaining. In a lot of instances, this is anything but true.
Let’s face it, life can be busy, stressful, and unpredictable. A lot of people do not have the time, freedom, or energy to commute to and from the gym. Other times we might spend extended or frequent amounts of time on the road and don’t have access to a gym, or maybe only have limited equipment at our disposal.
Here are five of my favorite exercises that require nothing more than a band. These exercises are also great if you are on a budget as they require minimal equipment, and no gym membership.
1. Band Resisted Skater Squats
Skater squats are one of my favorite single leg exercises. They strengthen the quadriceps, glutes, and hamstrings, and they are also fantastic for improving balance. If you are new to skater squats, start out with bodyweight only. If you’ve already mastered this exercise, try adding a resistance band as this makes the exercise significantly more challenging.
Coaching Tips:
- Position the band so it is under the middle of your foot, and is sitting on your upper traps. Do not rest the band on your neck. This is important.
- Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.
- As for the non-working leg, keep it bent and close to the midline of your body. Contract your glutes and hamstrings on this side. Aim to keep your heel close to your glutes for the duration of the exercise.
- On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- Extend both of your arms so they are chest height, make fists, and generate tension in your upper body.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). Perform a single leg squat.
- Once you hit your end range (a range where you are able to maintain proper form), press your body away from the floor and back to the top/starting position.
- Exhale after you have pressed away from the floor and are approaching the top position.
- When you are performing the squats, pretend you are “pulling” your body down with your leg. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position. Many people make this mistake.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hip to drop on one side.
- While I am using additional resistance here in the form of a weight vest, the band alone should absolutely suffice.
2. Band Resisted Multi-Directional Taps For Scapulae
This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted). Aside from your moving arm, the rest of your body should remain in a fixed position for the duration of the exercise.
Coaching Tips:
- Place a resistance band around your wrists, and lightly press your wrists out against the band. There should be resistance in the band for 100% of the exercise.
- Get into a plank position. Your body should be in a straight line from your head to feet.
- Your shoulders should be above your hands. Spread your fingers and pretend you are suctioning/spreading them to the floor.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), and squeeze your glutes.
- Now perform controlled taps in multiple directions.
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
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3. Prone Single Arm Pallof Presses
This exercise, which essentially combines a single arm pallof press with a plank, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).
Coaching Tips:
- Attach a resistance band to a secure surface, and so it is shoulder height. When you are in the starting position, the point of attachment of the band should be in line with your shoulder. Your body should be perpendicular to the band.
- Get into a plank position. Your body should be in a straight line from your head to feet.
- Your shoulder should be directly above your elbow.
- Aim to keep your feet so they are about hip to shoulder width apart, but you can go slightly wider if you are struggling to maintain balance.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), and squeeze your glutes.
- Perform an overhead press. Do not perform the press by hyperextending your lower back and flaring your ribcage, excessively shrugging your shoulders, or leaning to the side.
- In the top position, your arm should resemble close to a straight line, and your biceps should be in close proximity to your ear.
- Pause for a count and gain control. Return to the starting position with control.
- Do not keep your shoulder blade pinned. It is meant to move.
- In the bottom position, your elbows should remain at approximately a 45-60 degree angle with your torso.
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to heels. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
4. Band Resisted Psoas Marches From Hanging Position
This exercise strengthens the hip flexors, improves lumbo-pelvic stability, shoulder and scapular stability, and grip. This exercise has a positive carryover to pull-ups.
Coaching Tips:
- Place a resistance band around your forefeet.
- Adopt your preferred hand width and grip.
- Set your body so it’s in a straight line from your head to feet.
- Draw each shoulder blade in towards your spine and down towards the opposite hip. Maintain this position for the duration of the exercise. Don’t let your shoulders shrug or shoulder blades elevate.
- While maintaining this position, use your hip flexors and perform a psoas march. Aim to get your thigh so it is at least parallel to the floor.
- Lower your leg to the bottom position with complete control.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and squeeze your glutes on the side that remains fully extended.
- In terms of breathing, do what works and feels best for you.
5. Band Resisted Single Leg RDL’s
Single leg RDL’s strengthen the posterior chain muscles, and improve balance.
Coaching Tips:
- Place a resistance band so it is under the middle of your foot, and grab onto the band with both hands. Make sure the band is centered so the resistance is even on both sides of your body. There should be resistance in the band for 100% of the exercise.
- Stand on one foot, and have a slight bend in your knee. Your head, torso and hips should be in a stacked position.
- Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.
- On the non-working side, keep your leg fully extended, and close to the midline of your body. Maintain this position for the duration of the exercise. Contract your glutes and quadriceps on this side.
- Keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits. For the duration of the exercise, your arms should not travel ahead of your body. Your arm should slide down the side of your front/working leg, and the other arm should remain in line with this front leg. Pretend you are painting the side of your front leg with your hand.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.
- When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.
- Do not relax or lose tension when you are in the bottom position. Many people make this mistake.
- When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the top/starting position.
- Use a range where you can maintain proper form.
- Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
- Exhale after you have pressed away from the floor and are approaching the top position.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
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