Resistance bands have gained popularity in recent years as a versatile and cost-effective way to enhance physical fitness. These bands are easily portable and can be used in a variety of exercises to target different muscle groups. This guide will introduce you to 20 anchored resistance band exercises that form a comprehensive full-body workout.
Understanding Resistance Bands
Resistance bands are elastic bands that provide resistance to movement. They come in various resistance levels, from lightweight to heavy duty. The amount of resistance can be adjusted by changing the length or number of bands used in an exercise. When used correctly, resistance bands offer an excellent workout without the need for extensive equipment or a significant time commitment.
Benefits of Using Resistance Bands
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Versatility: Resistance bands can be used for a wide range of exercises targeting different muscle groups, including legs, arms, and core.
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Portability: They are easy to transport and can be used in both home and outdoors, making them ideal for busy lifestyles.
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Safety: Unlike free weights, resistance bands reduce the risk of injury, making them safer for beginners and those with joint problems.
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Cost-effective: They are relatively inexpensive and can be used indefinitely, making them a cost-effective alternative to more expensive workout equipment.
Anchored Resistance Band Exercises
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Tricep Extensions: Secure the band at the bottom of the door, stand facing away from the door, with your arms extended overhead. Lower the handles behind your head, bending your elbows slowly, extending your arms back up to return to the starting position. Ensure your elbows are stable throughout the movement.
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Deadlifts: Stand a few inches away from the door, facing the door, feet hip-width apart, holding the handles, palms facing your thighs. Keep your back straight, shoulders back, and engage your core. Slowly hinge at your hips, pushing your glutes back slightly, bending your knees. Lower the band handles toward the ground, keeping them close to your legs. Stand up gradually by straightening your hips and returning to an upright position.
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Chest Press: Secure the center of the resistance band with the door anchor at chest height. Stand with feet hip-width apart, with your back to the door. Hold handles in each hand, palms facing down, resting at chest level. Keep your back upright and core engaged. Push the handles forward until your arms are almost fully extended. Slowly return to the starting position.
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Shoulder Press: Secure the door anchor at the bottom or thigh height. Stand facing away from the door, feet hip-width apart. Hold the band handles in each hand, palms facing forward, at shoulder height. Stand upright with your core engaged and push the handles upward until your arms are fully extended. Hold the position at the top for a moment. Gradually return to the starting position.
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Biceps Curl: Secure the door anchor at the bottom of the door and attach the center of the resistance band to the anchor. Stand with feet hip-width apart, facing the door. Grasp the handles in each hand, palms facing forward, arms fully extended. Curls your hands toward your shoulders, squeezing your biceps, and keep your back straight. Hold and return to the starting position in a controlled move. Perform 3 sets of 12-15 repetitions.
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Triceps Extension: Ancho the resistance band at the bottom of the door. Stand with your back to the door, feet hip-width apart. Hold the handles in each hand, arms fully extended overhead, palms facing downward. Lower the hands behind your head, bending your elbows slowly. Extend your arms up to return to the starting position. Ensure your elbows are stable throughout the movement. Do 2 sets of 10-15 repetitions.
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High-Low Woodchop: Secure the band high up on the door frame and hold onto both handles, standing side on to the door. Use your oblique abdominal muscles to pull the bands down and away from the door in a chopping motion. Do one side and then switch.
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Chest Fly: Fix the band at chest height and stand facing away from the door. Hold the handles with your arms splayed outwards and with some tension in the band. Then bring your hands together in the centre, squeezing your pectoral muscles.
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Kneeling Crunch: With the door anchor high up, kneel facing away from the door and holding the handles at your neck. Crunch your body forward and down, stretching the band and squeezing your abdominal muscles.
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Squats: Stand with feet shoulder-width apart and positioned over the middle of the band. Perform a squat by bending your knees and pushing your hips back. As you stand up from the squat, lift your leg to the side. Hold the position, then lower the leg and repeat the squat. Perform 12-15 repetitions on each leg.
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Lunges: Stand with feet hip-width apart and hold the handles in each hand, palms facing down. Step away from the door and position your feet in a wide stance. Lunge to one side while pulling the handles across your body. Return to the starting position in control. Switch to the other side after 12-15 repetitions.
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Leg Extension: Anchor a loop band in a low position on a support, like an incline bench, looping the other end around your ankle with the band positioned behind you. While seated, step away from the anchor to create tension on the band, and position your feet hip-width apart. Shift your weight to your left foot and lift your right leg from the floor. Extend your knee until it straightens out in front of you. Slowly return to the starting position. Repeat for 8–12 reps before switching legs.
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Prone (lying) leg curl: Lie facedown and loop a band around your right ankle, anchoring to a stable object close to the floor for support. Scoot away from the anchor to create tension. Tighten your core and bend your leg at your knee, bringing your heel toward your glutes as far as you can comfortably go. Slowly return to the starting position. Repeat for 10–15 reps, then switch sides.
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Glute bridge: Tie a band around your legs right above your knees. Lie faceup with your feet on the floor, bending your knees to 90 degrees. Raise your hips by contracting your glutes and applying gentle pressure outward against the band until your shoulders, hips, and knees align. Repeat 15–20 reps.
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Standing adduction: Anchor a loop band at ankle height to a support and stand with your right side facing the support, wrapping the free end around your right (outer) ankle. Stand perpendicular to the band and step away from the support to create some tension. From a wide stance, get into a quarter squat. Pull your right leg in toward your left, working against the resistance. Slowly return to the starting position. Repeat for 12–15 reps before switching sides.
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Clamshell: Loop a band around your legs just above your knees. Lie on your side with your hips and knees flexed to 90 degrees. Keeping your feet together, pull your knees away from each other while contracting your glutes for 2–3 seconds. Slowly return to the starting position. Repeat, aiming for 10–12 reps.
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Plantar flexion: Sit on the floor with one leg straight out in front of you, one bent. Hold both ends of a resistance band, wrapping the middle around the ball of your foot. Sit up straight and flex your foot forward by pointing your toes away from you. In a controlled movement, bring your toes back up, flexing them toward your knee as far as it's comfortable. Slowly return to the starting position. Do 10–12 reps on each side.
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Lateral band walk: Place your feet shoulder-width apart to create tension on the band. Start in a half-squat position. Shift your weight to your left, stepping sideways with your right leg. Move your standing leg slightly in, but keep the band taut. Take 8–10 steps before heading back the other way. Have fun side-stepping!
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Standing abduction: Wrap a loop band around your legs at ankle height. Lift your working leg, slowly bringing your foot out to the side. Keep your foot pointed forward and lead with your heel to engage your glutes. If you feel wobbly, grab a support (like the wall or the back of a chair). Lower back down to the starting position. Repeat for 15–20 reps on each side.
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Seated abduction: Sit at the edge of a chair or bench and tie a loop band around both legs, just above your knees. Place your feet slightly wider than your shoulders. Slowly press your knees out, keeping feet steady, as your legs move apart. Hold for 2 seconds, then bring your knees back together. Aim for 15–20 reps.
Safety Notes
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Always ensure that the resistance band is securely attached to the(anchor) and won't slip during your workout.
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Check resistance bands and anchors regularly for wear and tear to prevent accidents.
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Start with gentle exercises and progress to more challenging ones as strength improves.
##Anchored resistance band exercises offer a convenient and effective way to achieve a full-body workout. These exercises can be done in the comfort of your home with minimal equipment, making them perfect for individuals with busy schedules or limitations on gym access. Whether you're a beginner or an experienced athlete, anchored resistance band exercises can help improve strength, flexibility, and overall fitness.
Resources
If you found this article helpful, please consider checking out some of these resources:
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prosource resistance bands – Get 15% off your first purchase with code Perry15.
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resistance band workout guide from Your Daily Fitness.
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resistance band exercises onDIY Workouts.
