5 Effective And Deceptively Challenging Resistance Band Exercises -

Here are 5 effective and deceptively challenging resistance band exercises you can add to your arsenal. ⁣

While these exercises are great options for home workouts, they can also be done at the gym. You can perform these as part of your workout, during your warm-up, or as “filler” exercises.

#1) Band Resisted Reverse Nordic Curls

This exercise strengthens the quadriceps and improves lumbo-pelvic stability.

Make sure you can do this using bodyweight only before you add any additional resistance. If you can’t do the concentric (lifting) component, perform the eccentric component only and use assistance on the way up. You can do this by using the sides of a doorframe/squat rack, a TRX, band, etc. The more you lean back, the more challenging the movement will be. Conversely, the more upright your body remains, the easier the movement will be. Start out very conservatively.⁣

Coaching Tips:

Place a resistance band over your upper traps and around your shins/ankles. Make sure the band is not sitting on your neck. There should be resistance in as close to 100% of the exercise as possible.

Your feet can be plantarflexed or dorsiflexed. Do what works and feels best for you.

Get into a tall kneeling stance. Adopt your preferred knee width. Your body should be in a straight line from your head to knees. ⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.⁣⁣ ⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣ ⁣

While keeping your body in a straight line from your head to knees, take 3-5 seconds and use your quads to control the movement as you lower your body down to your full range. Use a range that allows you to maintain proper form.⁣⁣ ⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣

Do not relax or lose tension when you are in the bottom position.

Once you’ve hit the bottom position, use your quads to bring your body back to the top/starting position.⁣⁣ ⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣

For the duration of the exercise, your body should remain in a straight(ish) line from your head to knees. 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 muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Here are two ways you can modify the exercise:

#2) Prone Band Resisted Psoas Slides/Marches

This exercise strengthens the hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.⁣⁣⁣⁣⁣⁣⁣

Coaching Tips:

Place a resistance band around your feet, and place your feet on towels/slider pads.⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣

Get into a plank position from your hands and feet. ⁣⁣⁣⁣⁣⁣

Place your hands so they are above your shoulders.⁣⁣ ⁣⁣⁣⁣⁣

While remaining in the plank position, slide your foot forward and bring your knee in towards your torso. Return your leg and foot to the starting position with control, and repeat using the other side. ⁣⁣⁣⁣⁣⁣

There should be resistance in the band for 100% of the exercise. ⁣

For the duration of the exercise, press your body away from the floor and protract your shoulder blades (spread them apart and move them away from your spine and around your ribcage).

For the duration of the exercise, do not allow your shoulder blades or shoulders to elevate towards your ears. ⁣

For the duration of the exercise, maintain a plank position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse. ⁣⁣⁣⁣⁣⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣ ⁣⁣⁣⁣

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#3) Band Resisted Superman Pull-Aparts

This exercise improves shoulder and scapular controlled mobility.

Lie face down on the floor. Your body should be in a straight line from your head to feet.

Hold a long resistance band in both hands. There should be resistance in the band for 100% of the exercise, and the resistance should be even on both sides.

Start so your body and arms form an “I.” ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ While keeping your wrists and elbows in a fixed position, use the muscles around your shoulder blade area and draw your shoulder blades together and down so your arms and body form a ‘’t.’’⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣
Pause for a count in the ‘’t position,’’ and really contract the muscles around your shoulder blades.

Then return your arms to the starting “I” position.⁣⁣ ⁣⁣⁣⁣⁣⁣ ⁣

Do not keep your shoulder blades pinned. They are meant to move. When you do the ‘’I’’ your shoulder blades should upwardly rotate, protract, and elevate (spread apart and move away from your spine, around the ribcage, and away from the opposite hip). When you do the ‘’t’’ your shoulder blades should perform the reverse movements.

For the duration of the exercise, do not allow your shoulders to elevate towards the ears, or shoulder blades to excessively elevate.

For the duration of the exercise, do not compensate and perform the movements by hyperextending your lower back, flaring your ribcage, excessively lifting your chest or head off the floor, or curling your wrists.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.⁣ ⁣⁣⁣

In terms of breathing, do what works and feels best for you.⁣⁣⁣

#4) Half Kneeling Band Resisted Isometric Hamstring Curl

This deceptively tough exercise strengthens the hamstrings.⁣

Coaching Tips:

Attach a band around a secure surface, and loop the band around the back of your ankle.

Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.

Lightly rest your hands against a wall/surface.

On the front foot, maintain 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.

Perform a hamstring curl, and hold in the “curl” position for the target amount of time.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

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, hips to rotate, or hip to drop on one side.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.

In terms of breathing, do what works and feels best for you.

#5) Band Resisted Multi-Directional Taps For Scapula From Bear Crawl⁣

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/shoulder blade, the rest of your body should remain in a fixed position for the duration of the exercise.

Coaching Tips:

Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.⁣⁣⁣⁣⁣ ⁣⁣⁣

Place a resistance band around your wrists. ⁣⁣

Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ ⁣⁣

Your shoulders should be above your hands.⁣⁣ Spread your fingers and pretend you are suctioning 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 taps in multiple directions with your hand.

There should be resistance in the band for 100% of the exercise.

⁣⁣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, do not allow your shoulder blades or shoulders to elevate towards your ears.

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, excessively round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.⁣⁣⁣⁣⁣