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October 28, 2021 3 min read

Do you have a resistance loop band yet? They may not sound like much, but these are great exercise aids to work the smaller muscles that you usually don’t get to target when using the standard equipment, such as barbells and dumbbells. 

This article will run you through the exercises you can do with loop exercise bands that can tone and strengthen your quads, glutes, calves, and hamstrings.

The Warmups

Warmups are essential, especially if you are doing workouts first thing in the morning. These light exercises pump fresh oxygenated blood into the body, raises blood pressure and heart rate, and prevents the body from becoming too stressed too fast. 

It allows your body to prepare for your exercise to lower your chances of injury. Other than your regular warmup routine, you can add these miniband and loop band exercises to your warmup exercises:

Mini Band Glute Bridge

This is like a regular glute bridge, except you add a light resistance band slightly above your knees. Like a regular glute bridge, you lie flat on your back and raise your hips in the air. Your palms stay on the floor, and your heels are on the floor. Make sure your toes are not raised. Push up with the hips and lower to the floor for five reps.

Mini Band Bird Dog

This adds a band on your feet as you do a bird dog position. As you are on your fours, extend your alternate arm and leg. Return to the neutral position and repeat on the opposite side. 

Loop Band Shoulder Warm-Up

You can do this warm-up with a slightly more challenging loop band. In a push-up position, make sure your hands and feet are slightly wider than shoulder-width distance. From there, you can move the hands to shoulder width, which should be done repeatedly until the thumbs touch. Continue the in-out movement five times.

The Workout

Resistance bands provide an added load to your regular workout, which helps in faster muscle building. After learning about the warm-ups, it’s time to head on to the peak of your session. Consider the following exercises:

Loop Band Clam Shells

Place a medium resistance band just above your knees and lie down on your side. Have your knees bent and your arm out in front of you, and then slowly open up the legs by lifting the top knee. You can do so as high as you possibly can, but make sure to keep your feet together. Do this ten times on each side.

Band Hip Flexor Leg Pull

With a band to your feet, lie out flat. Put one leg back, all the while ensuring that one foot is high. Do so until the knee is in line with your hip, and then slowly release and repeat on the other leg. Do this ten times on each leg.

Timed Sidestep

To begin this exercise, stand tall with a loop band around your ankles. From a knees slightly bent position, step back to full extension. Quickly return and bring your knee as high as you can. Repeat for 30 seconds on each side.

Mini Band Body Squat

With your heaviest loop band just above your knees, stand in an upright position. Have your feet shoulder-width apart with toes pointing slightly outwards. Keep your knees open and squat down to a parallel squat while bringing your hands together in a prayer position. Hold the bottom position for 10 seconds before releasing. Do this ten times.


Exercise with resistance bands is a great way to target the lower body muscles that traditional equipment usually can not target. You can add resistance bands to your regular warmups and try these workout exercises to strengthen your quads, glutes, calves, and hamstrings.

Are you looking for thebest Australian resistance bands to improve your lower body workouts? We at Powerbands offer you the best resistance bands, whether you’re going for latex loop bands or cloth bands to power through your workout. Head on to our website to check out our vast collection!