Resistance band exercises in 3D: 20 lessons with flat bands and mini loops
Pull, press and open against a flat band or a mini loop. How to place the band, the preparation, movement phases and points to check, with a 3D model you can pause and rotate.
20 lessons with a resistance band: a flat band held at both ends or looped on the feet, and a mini loop worn just above the knees. The 3D shows how the band is placed, and the band deepens in colour as it stretches. Move slowly both ways, without jerking, and stop if you feel pain.
Flat band
Seated Band Row
The broad back muscles and the back of the shoulders, drawing the band in
- Long sitting (legs straight in front)
Band Pull-Apart
The backs of the shoulders and the muscles around the shoulder blades, pulling the band apart
- Standing (feet hip-width apart)
Band Shoulder External Rotation
Turning the arms outwards with the muscles at the back of the shoulder
- Standing (elbows at the sides)
Supine Band Shoulder Internal Rotation
Turning the arm inwards with the muscles of the chest and the front of the shoulder
- Supine (knees bent)
Band Front Raise
Raising the arms forwards with the front of the shoulders
- Standing (on the band)
Band Biceps Curl
Bending the elbows with the muscles at the front of the arm
- Standing (on the band)
Band Overhead Triceps Extension
Straightening the elbows overhead with the muscles at the back of the arm
- Standing (one foot forwards)
Band Chest Press
Pressing the arms forwards with the chest and the back of the arms
- Standing (band around the back)
Supine Band Leg Press
Pressing the leg out with the front of the thigh and the buttocks
- Supine (one knee bent)
Band Ankle Push (Plantar Flexion)
Pushing the toes away with the calf muscles
- Long sitting (legs straight in front)
Seated Band Trunk Rotation
Turning the trunk with the muscles at the sides of the waist
- Seated on a chair (band fixed to the side)
Supine Band Straight-Arm Pull-Down
Bringing the arms down from overhead with the broad back muscles
- Supine (knees bent)
Mini loop
Clamshell with a Mini Band
Opening the knee with the muscles at the side of the buttock
- Side-lying (hips and knees bent)
Bridge with a Mini Band
Lifting the pelvis with the buttocks and the backs of the thighs, keeping the knees out
- Supine (knees bent)
Side-Lying Leg Lift with a Mini Band
Lifting the top leg to the side with the muscles at the side of the buttock
- Side-lying (legs long)
Lateral Band Walk
Walking sideways with the side hip muscles and buttocks, keeping the knees out
- Standing (knees softly bent)
Standing Hip Abduction with a Mini Band
Taking the leg out to the side with the muscles at the side of the buttock
- Standing (hands on a wall)
Quadruped Kickback with a Mini Band
Lifting the bent leg behind with the buttocks and the backs of the thighs
- Hands and knees
Mini Band Squat
Lowering with the buttocks and the fronts of the thighs, keeping the knees out with the side hip muscles
- Standing (feet a little wider than the hips)
Wall Slide with a Mini Band
Sliding the arms up while pressing out, with the muscles around the shoulders and shoulder blades
- Standing (facing a wall)