A resistance band doesn't look like much. A woven fabric loop, three of them in a mesh bag that fits in your handbag.
That's precisely why it works. The hurdle to exercising at home is rarely about willpower, but about the distance between thought and action. A band that's already out requires no planning and no trip to the studio. It's there for the days you have ten minutes to spare.
At the same time, the band behaves differently than a weight, and it's worth knowing before you start. Resistance increases the more the band stretches: it's lightest at the start of the movement and heaviest at the very end – precisely where most people feel like giving up. That's where the work lies.
Light, Medium, or Heavy
Our set consists of three bands, and the difference between them is greater than it appears.
Light is for warm-ups, for upper body exercises, and for sets where you do many repetitions. Medium is the strength most people end up using for daily glute and thigh workouts. Heavy belongs in heavy sets with few repetitions, once the movement is already mastered.
If you're a beginner, start with Light regardless of the exercise. This isn't about caution for caution's sake, but about ensuring the movement is correct before increasing resistance. A band that's too tight shifts the work to the wrong muscles, meaning you're training something different than you think.
One rule applies regardless of strength: the band should be taut throughout the entire movement, never slack. Move slowly – both out and back.
Six exercises to start with
Hip thrust (Medium). Band just above the knees. Lie on your back with knees bent and feet on the floor. Lightly press your knees outwards and lift your hips until your body is straight from shoulder to knee. 3 × 12.
Side step (Light–Medium). Band above the knees, slight bend in the knees, weight in the heels. Ten steps to the right, ten steps back, with tension in the band the entire way. 3 rounds.
Squat (Medium–Heavy). Band above the knees, feet hip-width apart. Press your knees out against the band both on the way down and up, so they don't fall inwards. 3 × 12.
Kickback (Light–Medium). Band around the ankles. Stand firm with hands against a wall and move one leg straight back without arching your lower back. 3 × 12 per leg.
Clamshell (Light–Medium). Band above the knees. Lie on your side with knees bent and heels together. Slowly open and close your knees, without rolling your hips backward. 3 × 15 per side.
Shoulder external rotation (Light). Band around forearms, arms straight forward at shoulder height. Pull arms apart, hold for one second, and slowly release back. 3 × 15.
Care for your band, and it will last
Woven fabric has an advantage over rubber bands: it doesn't roll up on your thigh or slip out of position mid-set. In return, the seams determine its lifespan. Check them regularly, hand wash with lukewarm water when needed, and let the band air dry – not in a tumble dryer. Place it back in the mesh bag between sessions to keep it clean and together.
If you feel pain, not just soreness, stop. If you are pregnant, injured, or undergoing treatment, speak with a doctor or physical therapist before starting.
If you want to read more about how to engage your glute muscles in these exercises, we've written about it in Real Glute Activation Starts Here.
We hope you love the bands as much as we do!
Buy the Resistance Band 3-pack – Light, Medium & Heavy here.
