Advice to improve your movement, fitness, and overall health from the world's #1 in orthopedics.
Work Out at Home with Resistance Bands
Ashley Fluger, CSCS, CPT, an exercise physiologist at HSS, provides four resistance band exercises for strengthening the whole body.
Advice to improve your movement, fitness, and overall health from the world's #1 in orthopedics.
Resistance training is a key component of a well-rounded fitness program. The good news is that strength exercises can be performed without dumbbells or fancy machines. All you need is a resistance band.
Resistance bands are a safe and effective way to build healthy muscle mass and bone strength. They are also inexpensive, lightweight and easy to use.
Bands come in different levels of resistance. Every brand has a different color scheme for different levels of resistance, but generally lighter colors are easier and darker colors are harder. Choose a resistance level that allows you to complete 10 to 15 repetitions with good control, alignment and form.
The National Strength and Conditioning Association recommends strength training be performed two to three days per week on non-consecutive days (not back to back). Here are a few full-body strengthening exercises that you can do with your band to get started.
Squat with Resistance Band Above Knees
The squat is a big bang-for-your-buck exercise. It is a multi-joint, fundamental movement pattern that can help you build strength and prevent injuries during sports and even daily activities. Adding a resistance band to your squat can help you engage your muscles more effectively and maintain proper form. To perform a squat using a resistance band, push your hips back and press your knees into the band as you symmetrically lower into the squat. Pause, then continue to press out into the band as you stand.
Half-Kneel One-Arm Row with Band
Published 12/2/2020
