5 high-impact exercises you can do with a resistance band

Resistance bands are flexible and versatile fitness equipment that can help get a great workout and aid in weight loss, of course when energy deficit is maintained. Incorporating resistance bands in your workouts can help target multiple muscle groups, alter the strength curve, and increase overall calorie burn through exercise. Here are five exercises that can be done with resistance bands for a great workout:

Rishabh Telang, cult.sport team, says, “Using resistance bands for squats can work the quadriceps and core. Place the band under your feet and hold the ends close to your chest. Push your hips back and down at the same time, keep your back straight, go down until your hips reach below the knees, and get back up to full extension. Repeat this for a higher number of reps, feel and sustain the burn.”

Resistance band is a great equipment for a high-volume bicep workout. Step on the band with both feet and hold the ends in each hand. With elbows close to your sides, curl the band towards your shoulders, then lower it back down. Go for ultra-high volume, about 50-60 reps, and make sure you continue feeling the burn until it becomes a bit difficult to perform another rep. It will be important to go close to muscular failure in order to feel the work in the target muscle.

Lunges work the quadriceps, hamstrings, and glutes. Another beautiful exercise to improve single-leg stability, place the band under your front foot and hold the ends in each hand. Step forward with your other foot and lower your back knee towards the ground, then push back up and repeat on the other side. Do 10-15 reps on each leg and more importantly go close to failure.

Tricep extensions work the muscles in the back of the arms. Start by placing the band under your heels and hold the other end in both hands. Keeping the elbows close to your head go for full extension of the elbow and slowly bring them back down for a complete rep. Go for ultra-high volume here again, need 50+ reps or close to failure for good work on the tricep.

According to Telang, this is the best exercise for improving core strength. Hook the bend to a pole or anything you may find, grab the other end of the band on both hands while standing sideways, and move away from the hooked end to create enough tension. Extend the arms away straight and away from the chest, bring it back and that makes it one full rep. Repeat for 10-15 reps on each side, do it slowly and deliberately.