There are many benefits to resistance band workouts. Not only do bands build muscle strength, but they also offer a low-impact exercise option as compared to weight lifting. Incorporating band workouts into endurance training will improve form and efficiency, prevent injury, and strengthen bones.Resistance bands can allow you to effectively target multiple muscle groups with one exercise. Bands are also a great option for a workout on-the-go.
Looped bands come in a variety of resistances. Many of these exercises can be completed with a light or medium band. Bands can be easily be anchored around a stationary post or workout equipment for a quick home workout. It is important to ensure correct form when performing these exercises.
Top 7 Resistance Band Workouts for the Endurance Athlete.
Place a looped band on the ground and step in it with the band running under both feet. First, lift both hands to the level of your chest, keeping the elbows high and out. Then, externally rotate and forward elevate the arms.
Target: This exercise targets the shoulders and periscapulars.
2. Band Walks
Place a looped band on the ground and step inside with the feet shoulder width apart in an athletic stance. Holding the band allows tension to be adjusted. Step laterally, staying low, with one foot, and allow the opposite foot to follow. Try to keep the band tensioned in between steps.
Target: Glute med, adductors.
3. Hamstring Curls
With the band at ankle level, lie prone on the ground with both ankles through the band. Flex at the knee, bringing the ankles to the buttocks. To alter resistance, move away from the anchored band.
4. Lying Psoas
With the band at knee level, lie in the supine position, with the hips and knees flexed at 90 degrees. Loop the band like a stirrup over the foot. Flex the hip to the chest, alternating legs, the repeat with the opposite leg.
5. Hip circuit
With the band at ankle level, step the left ankle into the band and stand with the band to your left. Tension the band by taking a few steps away from the anchor, and keep the feet shoulder width apart. Keeping the right leg stationary, adduct the left leg so that the ankles touch. Repeat this on the right side.
Facing with the band to the back, with the left ankle in the band loop and the right leg stationary, bring the left ankle from the extended position to the front of the body. Repeat this on the right side.
Targets: Hip flexors, hamstrings, adductors, quads.
6. Plank with a row.
Assume a plank position balancing on either the arms or the elbows. Hold a resistance band in your right hand, extended in front of your head. Continue to balance, without twisting at the hips, and pull the band toward the chest in a fluid motion. Repeat with the band in the left hand.
Targets: Core, shoulder, mid/upper back.
7. Shoulder Circuit
Grip the band in your left hand, with the band at waist height. With the elbow at the side and the arm in external rotation, rotate the left hand into the stomach. Pacing a towel roll between the left elbow and the side can enforce good technique. Repeat this exercise on the right side.
Targets: Rotator cuff