Resistance Band Exercises

The woodchop exercise places an emphasis on the oblique muscles which are used in twisting and side bending movements.

The sitting twist works the abdominals, especially the obliques which twist and side bend the trunk.

The standing twist works the abdominals, in particular the oblique muscles.

The seated row is a great exercise to begin to strengthen the upper back muscles such as the Rhomboids.

Performing a hip flexor exercise in a seated position focuses on the very end of range as the hip starts at a 90 degree flexion already. This can also be used for those who have difficulty standing.

Plantarflexion is the ankle movement of pointing the foot downwards. This exercise strengthens the calf muscles.

The laying hip abduction exercise is ideal for those who have difficulty standing on one leg to perform the standing version.

The lat pull down with a resistance band is a great alternative to the resistance machine found in gyms. It strengthens the Latissimus Dorsi muscles.

Knee flexion exercises strengthen the hamstrings at the back of the thigh. Using a rehab band is a great way to gradually increase the resistance following a knee or thigh injury.

Knee extension exercises strengthen the quadriceps muscles at the front of the thigh. Using a resistance band allows a gradual increase in difficulty which is especially good following a knee or thigh injury.

Inversion is the movement of turning the ankle so that the sole of the foot faces inwards. This strengthens the Tibialis muscles at the front (anterior) and back (posterior) of the lower leg.

The hip flexion exercise strengthens the Iliopsoas and Rectus Femoris muscles which may need strengthening after an overuse tendonitis type injury.

This hip extension exercise strengthens the large buttock muscles, as well as the hamstrings on the back of the thigh.

Hip adduction is the movement of bringing the thigh in towards the mid-line of the body. This strengthens the groin muscles.

The front raise exercise can be performed with band, as shown here, or weights such as dumbbells. It helps to strengthen the shoulder muscles, especially the Deltoid.

This resistance band exercise works the elbow flexor muscles including the Biceps Brachii and Brachioradialis. Bicep exercises that require a resistance band should be performed one arm at a time.

The tricep extension exercise works the Triceps Brachii muscle at the back of the upper arm. Use this resistance band exercise to strengthen the tricep muscle.

Eversion is the movement of turning the ankle so that the sole of the foot faces outwards. This exercise is important after an ankle sprain to help prevent future injuries.

Dorsiflexion is the ankle movement of pulling the foot up towards the lower leg. This strengthens the muscle at the front of the lower leg.

Using a resistance band to perform a crunch applies extra resistance, making the exercise more difficult than the standard version.

The resistance band upright row exercise strengthens the upper back muscles which is great to improve posture, especially in overuse shoulder injuries.