Resistance bands exercises

Elastic loops or tubes you stretch against. They cost a few pounds, weigh nothing and fold into a drawer, and they load what a bare floor cannot: the hips from the side, the hamstrings, and a hinge with real tension at the top. Tension rises as the band stretches, so the hardest point is the top of the movement rather than the bottom.

With Resistance bands and nothing else, 4 of the 18 muscle groups can still be trained to a full session's target.

Resistance bands loads these hardest: Lats, Abductors (outer hip), Hamstrings, Rear delts, Adductors (inner thigh).

Where to find it: A hook of coloured rubber on a peg by the stretching mats, or your own set in a bag.

Every movement on the Resistance bands (11)

Best Resistance bands movement for each muscle

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Know what your whole week misses, not just one exercise

These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.

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