Resistance Band Exercises to Strengthen and Condition the Body

Saturday, July 05, 2014



Graeme Guthrie

-Certified Personal Trainer, The Gym at 99 Sudbury





! As the weather is getting warmer everyone is anxious to get outside to do their favorite activities. Such as tennis, basket ball, ultimate frisbee and running to name a few. Here are a few resistance band exercises to help condition and strengthen the body. While also helping to reduce the chances of injury. Especially, if you have had a rather inactive winter or like to jump into activities giving 100% while disregarding the conditioning of your body (I’ve been guilty of this before). These exercises can be a great warm up to any sport or activity as well. Try to aim for 2-3 sets and 10 to 15 repetitions per exercise.


Band Squats


• Stand on top of the RB with feet shoulder width apart or a bit further for added resistance.

• Pull the band behind your back and stabilize at shoulders. 

• Start the squat by sitting back.

• Keep head and chest up while engaging your core.

• Keep the knees over the feet but not past them.

• Drive through the heels.

• The lower the squat the better!

• Stand back up and repeat 8-15 reps, 2-3 sets. 


Alternating Shoulder Press


• Stand on top of the RB with feet shoulder width apart or closer to reduce tension. 

• Pull the band behind your back and stabilize at shoulders. 

• Engage your core and keep neutral spin position.

• Alternate pressing each arm above your head and finish with the elbow close to your ear.

• Return and repeat 10-15 reps (each arm), 2-3 sets. 


Woodchoppers (high to low or low to high)


• Anchor the RB just above head level (use a pole, gym equipment and outside a tree can be used). 

• Stand perpendicular to where the RB is anchored.

• Grab the band with arms straight overhead.

• Pull the band across your body (arms still straight) to the outside of your front knee. 
• Rotate the hip in the same direction while pivoting on your back foot.
• Take 3-4 second to return to starting position and repeat 15-20 reps (a side) 2-3 sets.

Glute Bridge

• For an added challenge tie the band around the knees and keep them aligned with your hips and feet. 

• Lie on your back with your feet on the floor at 90 degrees. 

• Squeeze the glutes and rise up with your hips until your knee hips and shoulders are align.

• Slowly lower back to the ground and repeat 12-20 reps, 2-3 sets. 


Rotator Cuff - Standing External Rotation


• Anchor resistance band on a pole.

 • Hold arm down by side at 90 degree and keep it tucked into the side of your body, grab the resistance band while holding it across your abdomen.

 • Rotate the arm outwards while keeping the elbow tucked into the body.

 • Slowly return to starting position and repeat.


Lateral Raise Abduction


• Stand on the resistance band.

• Start with your arm straight by your side.

• Raise the arm out to your side just above shoulder level while keeping the arm straight.

• Slowly return to starting position and repeat.


A light jog or about a minute or two of jumping jacks would be a good way to end this workout/warm up off. It will help get the heart rate up and get you ready for your activity.