Resistance bands offer versatile full-body training with adjustable tension and portability. These five compound movements maximize efficiency, engaging multiple muscle groups through functional movement patterns.

Squat to Overhead Press

Targets legs, glutes, shoulders, and core.

Execution:

• Stand centered on a tube band with feet shoulder-width apart, gripping handles at shoulder height, palms facing forward.
• Lower into a squat, keeping knees behind toes and chest up.
• Powerfully drive up through heels, extending hips fully and pressing handles overhead until arms are straight.
• Control descent back to start position.

Bent-Over Row

Strengthens back, biceps, and posterior chain.

Execution:

• Stand on the center of a tube band with feet hip-width apart, slight knee bend.
• Hinge at hips until torso is near parallel to floor, maintaining neutral spine. Hold handles with arms extended down.
• Pull handles towards lower ribs, squeezing shoulder blades together. Keep elbows close to body.
• Slowly extend arms, resisting band tension.

Resistance Band Glute Bridge

Activates glutes, hamstrings, and core.

Execution:

• Lie supine, knees bent, feet flat. Place a loop band just above knees.
• Press knees outward against band tension, maintaining hip-width distance.
• Drive through heels, lifting hips off floor until body forms a straight line from shoulders to knees.
• Squeeze glutes at the top, then lower hips with control.

Standing Chest Press

Engages chest, shoulders, triceps, and core for stability.

Execution:

• Anchor a tube band behind you at chest height.
• Stand facing away, gripping handles at chest height with palms down, elbows bent slightly behind torso.
• Step forward to create tension. Press handles straight forward, fully extending arms without locking elbows.
• Control the return, keeping tension on the band.

Rotational Band "Woodchop"

Develops core rotational strength and obliques.

Execution:

• Anchor a tube band low to a fixed point. Stand sideways to anchor, feet wider than shoulder-width.
• Grip handle with both hands extended diagonally down towards the anchor.
• Engage core and rotate torso, pulling band diagonally upward across body to shoulder height opposite the anchor. Pivot back foot.
• Control the band back to start, resisting rotation. Repeat both sides.