Banded Squats: Place the resistance band around your thighs, just above your knees, and perform squats to strengthen your lower body muscles, including your quads, glutes, and hamstrings.
Banded Rows: Secure the resistance band to a stable object and hold one end in each hand. Pull the band towards your chest, engaging your back muscles, to perform rows and strengthen your upper back.
Banded Push-Ups: Loop the resistance band around your back and hold one end in each hand while performing push-ups. The band adds resistance to the movement, targeting your chest, shoulders, and triceps.
Banded Glute Bridges: Place the resistance band just above your knees and lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top to perform glute bridges and strengthen your glute muscles.
Banded Shoulder Press: Stand on the resistance band with your feet shoulder-width apart and hold one end of the band in each hand. Press the band overhead, extending your arms fully to target your shoulder muscles.
Banded Side Steps: Place the resistance band around your ankles and perform side steps to the left and right, engaging your outer thigh and hip muscles to improve hip stability and mobility.
Banded Bicep Curls: Stand on the resistance band with your feet hip-width apart and hold one end of the band in each hand. Curl the band towards your shoulders, contracting your bicep muscles, to perform bicep curls.
Banded Tricep Extensions: Hold one end of the resistance band in each hand and extend your arms overhead. Bend your elbows to lower the band behind your head, then straighten your arms to return to the starting position, targeting your triceps.
Banded Lateral Raises: Stand on the resistance band with your feet hip-width apart and hold one end of the band in each hand. Raise your arms out to the sides, keeping them straight, to shoulder height to work your shoulder muscles.
Banded Leg Press: Anchor the resistance band behind you and loop it around one foot. Press the foot forward against the resistance of the band, extending your leg fully, then return to the starting position to target your quadriceps and glutes.