Free weights have loads of benefits when it comes to strength training, but resistance bands can offer an inexpensive and versatile way to hit both larger and smaller muscle groups at the same time. Plus, research published in the Journal of Electromyography and Kinesiology found that resistance bands can provide more neuromuscular fatigue — which ultimately ends up strengthening muscle fibers over time — than exercises that use only isometric contractions like squats or planks.
Here, trainers share their favorite resistance-band exercises to help you get both a stronger upper and lower body. Check out these resistance bands if you don't have one already. Since they're so cheap, you may want to purchase both kinds: a loop resistance band, as well as a traditional one with handles.
"Banded lateral walks (also called monster walks) really sculpt the glutes medius, the muscles at the side of the hip," Elizabeth Skwiot, PhD, an NASM-certified personal trainer and founder of Cirque-It Fitness, told POPSUGAR. "It's a great idea for everyone to spend some time on these muscles since they don't get worked much in everyday life. This move can also help prevent injuries resulting from muscle imbalances while shaping the glutes."
Sarah Pelc Graca, an NASM-certified personal trainer and founder of Strong With Sarah, recommends using a resistance band in place of dumbbells for this exercise to work your legs, arms, core, and glutes all at the same time.
Once you've mastered the beginner exercise below, step it up a notch with this advanced move from CJ Hammond, a certified personal trainer for RSP Nutrition and owner of sports performance gym Fit Legend. Take a traditional resistance band and loop it underneath your armpits, holding on to the band in the front like a backpack. The handles of the band should be attached to a squat rack or other high anchor point above your head. Move back from the anchor point until there is tension in the band and jump as high as you can, landing in a controlled squat position. Use the band for assistance to make this exercise more explosive and work muscles more efficiently.
"This deadlift exercise is fantastic as a full body exercise and works the entire kinetic chain," Bente Smart, an NASM-certified personal trainer and manager of CRUNCH Fitness in Burbank, CA, told POPSUGAR. "It's a great focus for glutes, hamstrings, and abs."
This exercise not only helps to increase strength, but it also works on your range of motion more so than using a pair of dumbbells would, Dimitris Triantafillopoulos, master personal trainer and manager of CRUNCH Fitness in New York City, told POPSUGAR. You can also start with a standard resistance band triceps press before trying this one.