WHY YOU SHOULD DO THIS EXERCISE?
Looking to get some quality time in the gym this week? Have you tried Standing Hamstrings Curls lately? If not, you should probably give them a try. Not only will they help you tone and strengthen the muscles that support your legs, but they will also leave you with a better overall body shape.
Standing Hamstrings Curl with Resistance Bands is a powerful and effective exercise for building up your oblique muscles. The exercise can be used to tone legs, improve balance, and increase muscle strength.
EXERCISE DEMO
Steps to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the bottom.
- Bands: Attach a ankle strap to the resistance band.
Body Position:
- Wrap the ankle strap around one of your feet.
- Stand 3 to 4 feet away from the door with your back to it.
- Move aside from the entrance far enough for the band to stretch.
- Keep your back straight, head straight, and chest high, stand tall.
- For balance, place your hands on your hips or use a stationary object.
Movement:
- Bend your active leg until your calf is parallel with the floor.
- Return your active leg to starting position.
- Repeat.
Exercise Tips
- Keep your chest high and back straight.
- While bending your leg, keep your knees together and do not shift your active knee forward or back.
Exercise Benefits
One of the best Hamstrings exercises you can do anywhere is the Standing Hamstrings Curl With Resistance Bands. You’ll be surprised how hard your Hamstring Muscles clench with each rep along with calves. As they can prevent their hips from moving during the reps, many people prefer this to the lying hamstrings curl.
EXERCISE DEMO
Standing Hip Extension with Resistance Bands is the latest in our series of free hip extension workouts. This is a popular hip extension exercise that is known to increase the production of testosterone, which is known as a fat burning hormone. Standing Hip Extension With Resistance Bands is performed by stretching the hamstring muscles on either side of the hip while having a band placed around the lower leg to provide resistance in the form of tension created by the band. This workout is designed to stretch and strengthen your hips, and reduce the risk of injury and muscle imbalances.
Steps to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the bottom.
- Bands: Attach a ankle strap to the resistance band.
Body Position:
- Secure the ankle strap around the active leg’s ankle.
- Stand 3 to 4 feet away from the door, facing it, with both legs side by side.
- Place a chair beside you for balance if necessary.
- Maintain a straight back, a level head, and a taut stomach.
Movement:
- Push your leg back, tighten your buttocks/butt/glutes, while keeping your active leg straight.
Exercise Tips
- Push your active leg back from your heel.
Exercise Benefits
Standing Hip Extension With Resistance Bands helps in strengthening the muscles of your glutes, thighs and the lower part of your body. The workout for the glute muscles is designed to work the gluteus maximus and the gluteus medius muscle. It is a very good workout for the lower legs, thighs, hips and buttocks. Apart from strengthening your glutes, it also improves the flexibility of your spine.
More Exercise for Glutes
WHY YOU SHOULD DO THIS EXERCISE?
Knee raises are one of the best and most effective ways to train them. Standing knee raise is an exercise that is used to increase the strength in your lower leg, core and inner thigh muscles. It is a great exercise to increase your working muscle strength and will get your heart pumping, while they’re also a great way to burn calories. This exercise is usually done with resistance bands, but you can do it without resistance bands too.
EXERCISE DEMO
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the bottom.
- Bands: Attach a ankle strap to the resistance band.
Body Position:
- Standing 3 to 4 feet away from the door with your back to the door, secure the ankle strap around your active ankle.
- Position your body so that the resistance band begins to stretch with your active leg back and far enough away from the door.
- Maintain a straight back, a firm chest, a clear brain, and a tight stomach.
Movement:
- Raise your active leg to hip height.
Exercise Tips
- As you raise your knee try to keep your foot forward so that your lower leg remains perpendicular with the floor.
Exercise Benefits
Your hip flexors must be in good shape! That’s why the Standing Knee Raise With Bands is necessary. This exercise is excellent for exercising each set of hip flexors individually. Because tight hip flexors can cause disruption, use reduced resistance and perform controlled more reps.
WHY YOU SHOULD DO THIS EXERCISE?
Standing One Legged Calf Raise with Resistance Bands is a great exercise to improve your strength and flexibility. It works your lower body and helps you to gain strength and power. This exercise is one of the best ways to develop the lower portion of your lower body without the tedious nature of adjusting your body weight and pinning yourself down. The idea is simple: stand up, plant one leg out in front of you, hold a resistance band around that leg and raise your other leg off the ground. By varying the resistance of the band, you can vary how hard your muscles are working, allowing you to progress at your own pace.
EXERCISE DEMO
Steps to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the bottom.
- Bands: If using short length Bands then attach each end of the band to a handle. If long bands then no adjustment required.
Body Position:
- Bend down and grab both sides of the band with one hand as you face the door, so that when you rise up straight, the band begins to stretch.
- Place your inactive foot behind your active calf and your free hand straight out in front of you on the door.
- Maintain a straight posture with your head, back, and chest.
Movement:
- Try to put the majority of your weight on your big toe.
- Keep the arm holding the elastic straight and pointing in the direction of the door anchor.
Exercise Tips
- Try to put the majority of your weight on your big toe.
- Keep the arm holding the band straight and directed towards the door anchor.
Exercise Benefits
A fantastic alternative to the Two Legged Standing Calf Raise is the Standing One Legged Calf Raise With Resistance Bands. Working the muscles one arm or leg at a time can be effective in some cases. You’ll be surprised at how well each calf muscle is stimulated in this exercise.
WHY YOU SHOULD DO THIS EXERCISE?
Anchor Overhead Shoulder Press With Resistance Bands helps in strengthening your shoulders and it is one of the best exercises you can do to improve the health of your upper body. It’s also one of the most neglected, since many people don’t realize how important it is to strengthen their shoulders. According to a study in the journal Clinical Biomechanics, strengthening your shoulder muscles with your own body weight will strengthen your entire body, increasing your overall strength and improving your stamina. Everyone knows that the Anchor Overhead Shoulder Press, also known as the AOHP, is the single best exercise to be included in any weight loss program. The problem for most people is that they don’t know exactly how to do it. This is why we are here to help. We have put together basic instructions and demonstrated the most effective way to perform the AOHP. This is a very popular exercise that you can do at home.
EXERCISE DEMO
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the bottom.
- Bands: Attach each end of the band to a handle.
Body Position:
- Grasp a handle in each hand and stand near to the door with your back to it.
- Bring your arms up to goal post position with the bands in front of them and palms towards the door.
- Your upper arms should be parallel to the floor, and your forearms should be perpendicular.
- Maintain a straight back, a level head, and a straight chest.
Movement:
- Raise your hands over your head until your arms are nearly completely straight.
- Return to your original position.
- while using heavier bands use push press by bending knees little bit along with hip.
- Repeat.
Exercise Tips
- Grip the handles lightly as you press your hands up.
- Bend knees and hip while push pressing to take the advantage of kinetic chain.
Exercise Benefits
If the standard Resistance Bands Shoulder Press isn’t your thing, the Anchor Overhead Shoulder Press With Resistance Bands is a must-try. The bands are anchored to the bottom of the door, giving them more space for stretching. One of the best compound movement to develop strong shoulders. It is an unilateral movement. This exercise involves Shoulder vertical abduction, Elbow extension, Knee extension and Hip extension. It puts your body in a natural upright position.
WHY YOU SHOULD DO THIS EXERCISE?
External side rotation is the process of using external resistance bands to help you work out your chest, arms and shoulders, as well as the rest of your upper body including your back. Athletes use external side rotation for core stability, and it’s a very effective way of building strength and power.
EXERCISE DEMO
Type – Isolation, Unilateral
Joint action – External rotation.
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the elbow Level.
- Bands: Attach each end of the band to a handle.
Body Position:
- Place your non-active arm close to the door and stand 3 to 4 feet away.
- Stand sideways with working hand on the other side.
- Maintain a straight head, a strong chest, and a firm stomach.
- With the humerus touching the body, hold the cable in your working hand, which is bent at 90 degrees at the elbow.
- Begin externally rotating the humerus from a completely internally rotated position, keeping it linked to the side and preventing abduction.
- Return the cable to the original position once the external rotation is complete.
Movement:
- Rotate your arm outward in an arc against the resistance until it can no longer rotate.
- Return to your original position.
- Repeat.
Exercise Tips
- Throughout the movement, try not to allow your active arm’s elbow flare out.
- The above exercise can also be performed lying sideways the bench inclined position in working hand and externally rotating against gravity .
Exercise Benefits
External Side Rotation With Resistance Bands is a popular workout for strengthening and targeting the Rotator Cuff Muscles. A healthy Rotator cuff helps to keep the shoulder stable to a significant extent. It is isolation and unilateral type of movement. As a result, maintaining shoulder health necessitates rotator cuff strength. All four rotator cuff muscles work together to maintain and stabilise the humeral head in the socket, whereas the Deltoid is responsible for motions such as flexion, extension, adduction, abduction, and circumduction. The Deltoids are predominantly mobilizers, whereas the rotator cuff is largely a shoulder stabiliser. The most common cause of shoulder injuries is asymmetry in strength levels between the Deltoids and the rotator cuff, as well as between the other rotator cuff muscles. The rotator cuff muscles are avascular and are put to a lot of work during all kinds of pulling and pushing activities.As a result, strengthening the often-overlooked rotator cuff muscles will help to avoid injuries and enhance functioning. Apart from stabilising, the rotator cuff muscles are also engaged in the internal and external rotation of the humerus at the shoulder. The Supraspinatus is primarily involved in initial abduction, the Infraspinatus and Teresminor in outward rotation, and the Subscapularis in internal rotation of the rotator cuff muscles. The internal rotators of the shoulder (Subscapularis, as well as the powerful pectorals and latissimus dorsi) are much stronger than the feeble external rotators (Infraspinatus, Teresminor, along with posterior deltoids).Internal rotation is done by large muscles such as the pectorals and the lattissimus helping the Subscapularis, therefore there is no need to strengthen them. As a result, most cuff workouts focus on external rotation. This exercise is one of the most popular Shoulder Rehab exercises at Physical Therapy Centers because it is so gentle yet still effective.
WHY YOU SHOULD DO THIS EXERCISE?
External Up Rotation With Resistance Bands is a great band exercise that is ideal for building upper body strength and toning. It is widely known that external up rotation with resistance bands is quite effective for improving strength in the elbow and forearm muscle groups. This exercise is becoming more and more popular for upper body exercises, and is a great way to build up your triceps. Exercises like these can be done anywhere, at any time – which can be great for those of us on the go!
EXERCISE DEMO
Type – Isolation, Unilateral
Joint action – External rotation.
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the waist height.
- Bands: Attach each end of the band to a handle.
Body Position:
- Grasp a handle in each hand and stand 3 to 4 feet away from the door with your back to it.
- Your forearms and upper arms should be parallel to the floor, and your arms should be bent at a 90-degree angle.
- Maintain a straight head, a strong chest, and a firm stomach.
Movement:
- Raise your arms against the tension until your forearm is perpendicular to the floor.
- Return to your original position.
- Repeat.
Exercise Tips
- As you are rotating your arms keep your elbows even with your shoulders..
Exercise Benefits
External Up Rotation With Resistance Bands is a great approach to target the Rotator Cuff Muscles from a different perspective. Since the Rotator Cuff Muscles are so important to shoulder health, it’s important to keep them strong and healthy. Bands are ideal for Rotator Cuff training since they do not produce momentum, which is a common source of injury.
WHY YOU SHOULD DO THIS EXERCISE?
High Rows are a fantastic exercise for helping to strengthen the back. It’s fun, it makes us stronger and it’s a great way to work out those upper body muscles. It works on your entire upper back, from your neck to the bottom of your shoulders, and also works your core. This type of exercise also works your arms, shoulders, glutes, legs and all the other muscle groups of your body.
EXERCISE DEMO
Type – Compound
Joint action – Shoulder hyper extension, Elbow flexion
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the bottom.
- Bands: Place your hands through the straps and attach each end of the band(s) to a closed ankle strap (so that they are resting on the top of your wrists.)
Body Position:
- While facing the door, stand 3 to 4 feet away from it.
- With your feet hip-width apart, your chest high, and your head straight, stand.
- Bend slightly forward at the waist and stick out your buttocks.
- Make a 45-degree angle with your arms and direct them towards the door anchor.
Movement:
- Pull your elbows up and back until they are at a 90-degree angle to your shoulders.
- Return to your initial position.
- Repeat.
Exercise Tips
- Keep your hands loose as you bring your elbows back.
- Your upper and lower arms should be at a 90-degree angle at the end of the action.
Exercise Benefits
If you want to add more resistance to your High Row, try using Resistance Bands from a low anchor point. The lower anchor point, unlike the Mid Point High Row, requires you to bend your body, resulting in a lower centre of gravity. Your body is stabilised by the lower centre of gravity and the downward force generated by the low attachment point.
WHY YOU SHOULD DO THIS EXERCISE?
High Rows are a fantastic exercise for helping to strengthen the back. It’s fun, it makes us stronger and it’s a great way to work out those upper body muscles. It works on your entire upper back, from your neck to the bottom of your shoulders, and also works your core. This type of exercise also works your arms, shoulders, glutes, legs and all the other muscle groups of your body.
EXERCISE DEMO
Type – Compound
Joint action – Shoulder hyper extension, Elbow flexion
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at chest height.
- Bands: Place your hands through the straps and attach each end of the band(s) to a closed ankle strap (so that they are resting on the top of your wrists.)
Body Position:
- When facing the door, stand 3 to 4 feet away from it.
- Maintain a hip-width distance between your feet, a high chest, and a straight head.
- Your palms should be down and your arms should be straight out in front of you (parallel to the floor).
Movement:
- Pull your elbows back until they’re perpendicular to your shoulders.
- Return to your original position.
- Repeat.
Exercise Tips
- Maintain a stable hand position while pulling your elbows back.
- Your upper and lower arms should form a 90-degree angle at the end of the action.
Exercise Benefits
Standing High Row With Resistance Bands From A Midpoint Anchor is a fantastic workout for targeting and training the posterior deltoid muscles. As this resistance direction and origin point is straight out in front of your body, the mid point anchor makes this variation seem quite natural.
WHY YOU SHOULD DO THIS EXERCISE?
Internal rotation with resistance band exercise is an excellent way to target key muscle groups, particularly if you have shoulder pain, as the rotator cuff muscles are often under-utilized. This exercise was developed by the Russians in the Soviet era to help rehabilitate athletes who were recovering from injuries. The exercise is popularly known as “Trener” and is often seen in commercial gyms. Internal Rotation With Resistance Bands helped strengthen the muscles by stretching them, and now you too can reap the benefits through your own home. This exercise is simple to do, and you can do it at home with no equipment.
EXERCISE DEMO
Type – Isolation, Unilateral
Joint action – Internal rotation
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the top.
- Bands: Attach each end of the band to a handle.
Body Position:
- Grasp one handle in each hand and stand 3 to 4 feet away from the door with your back to it.
- Position your arms at a 90-degree angle, with your forearms perpendicular to the floor and your upper arms parallel.
- Maintain a straight head, a strong chest, and a firm stomach.
Movement:
- Rotate your forearms parallel to the floor by rotating your arms down against the resistance.
Exercise Tips
- Keep your elbows even with your shoulders as you rotate your arms.
Exercise Benefits
Internal Down Rotation With Resistance Tube Bands is an excellent addition to the Rotator Cuff Exercises series. It has an unique effect on the Rotator cuff muscles and can assist in preserving shoulder strength.