Resistance bands are currently a popular piece of exercise equipment due to their practicality, affordability, and flexibility. They're lightweight, easy to fold, and can be taken anywhere.
So you can still train your muscles even when you're in a spaceship. With just one or two types of bands, you can work your entire body, from small to large muscles.
The most appealing thing about this gym equipment is that it can replace many other pieces of equipment. Resistance bands can be used as a barbell replacement, as a pull-up aid, or as a challenging squat.
If you're just starting out with resistance bands or are still a beginner with this gym equipment, here's a resistance band gym hack you can try. This gym hack will make it easier to work out anywhere and stay focused on your workout program!
Gym Hack Resistance Bands for Workouts Anywhere
1. Squats with Resistance Band
If you want a simple, hassle-free workout, try this resistance band gym hack. One simple yet effective exercise is the resistance band squat. It's super easy: simply wrap a short resistance band around your thighs just above your knees, then squat as usual.
With the addition of the band, the gluteus muscles are more engaged because they provide extra pressure to resist the pull of the band. This simple movement maximizes muscle activation compared to a standard squat without equipment. You can also do this exercise anywhere.
2. Gym-Style Chest Press
Resistance bands can also be used as a simple yet effective substitute for chest presses at home. Simply hook the band to a sturdy pole or door, then perform chest presses just like you would at the gym.
Position your body slightly forward, grip the band firmly, and then push your arms forward until they're straight. This movement will apply constant pressure to your chest muscles, similar to a barbell bench press.
The difference with resistance bands is that the pressure feels more stable and is safer for the joints. This exercise is perfect for those who want to build chest muscle strength without needing large equipment at home.
Also Read: 5 Chest Muscle Exercises at the Gym That You Must Try
3. Back Row training without a Rowing Machine
One of the most effective gym hacks using resistance bands is the Back Row. You can do this exercise anywhere, even without a rowing machine. The method is simple: sit on the floor with your legs straight out in front of you, hook the band around your feet or a sturdy object, and then grip the ends with both hands.
Pull the band towards your stomach while keeping your back straight and your shoulders relaxed, as if you were using a rowing machine at the gym.
This exercise focuses on strengthening the back, shoulder, and arm muscles, while also improving posture. Perform the movements slowly and in a controlled manner, avoiding jerking the band to maximize muscle contraction.
4. Bicep Curl Without Dumbbell
While bicep curls are usually associated with dumbbells, now you can do the Gym Hack version using a resistance band, which is just as effective. The method is simple: stand on the band with your feet shoulder-width apart, then grasp the ends of the band in both hands.
Pull your arms up toward your shoulders while keeping your elbows close to your sides. This movement directly activates the biceps without the need for weights. The advantage of this exercise is the constant tension provided by the resistance band from start to finish.
Unlike dumbbells, which are heavier only at certain points, you can adjust the intensity by choosing different resistance bands or adjusting your footwork. So, anytime, anywhere, you can still train your biceps without needing access to a gym.
5. Practical Shoulder Press
If you want to work your shoulders without going to the gym, try the Gym Hack Shoulder Press using a resistance band. The method is simple: step on the resistance band with both feet, hold the ends of the band in your hands, and then push upwards, just like a barbell shoulder press.
The difference is, now you don't need heavy equipment, just a simple home gym tool you can carry anywhere. This move is highly effective for strengthening your shoulder muscles (deltoids) while also improving core stability because you have to maintain an upright posture while pressing the band upward.
Also Read: Shoulder Press Position and Movement Variations Guide
6. Glute Kickback
One of the simplest yet most effective gym hacks using resistance bands is the Glute Kickback exercise. Simply hook the band around your ankles for added resistance. Then, stand with your body slightly leaning forward, holding onto a wall or pole for stability with your hands.
Slowly push your legs back until you feel a contraction in your glutes, then return them to the starting position in a controlled manner. This movement directly works the glutes, helping to shape a firmer, more powerful butt.
Do 12–15 repetitions per leg in 2–3 sets for optimal results. This simple exercise is suitable for all levels, from beginners looking to activate their glutes to advanced exercisers looking to add variety to their lower-body workout.
Also Read: 10 Butt-Filling Exercises for Beginners, No Hassle!
7. Core Training
The final resistance band gym hack works the core muscles. It's easy:
-
Wrap the resistance band around a sturdy pole or anchor.
-
Hold both ends.
-
Stand with your feet shoulder-width apart.
-
Knees slightly bent.
-
Pull the band with a rotational movement of the body to the side.
Focus your strength on your abdominal muscles, not just your arms. This exercise effectively works your obliques (side abdominal muscles) while improving core stability. The advantage of this exercise is that you can adjust the difficulty level simply by selecting different resistance bands.
Rotational movements with resistance bands allow the abdominal muscles to work more stably and under control, rather than simply explosively like sit-ups. Furthermore, this exercise is also excellent for preventing lower back injuries because it teaches the body to maintain proper posture while rotating.
Also Read: Core Exercises with Dumbbells: Tips and Recommended Movements
Dare to Try the Gym Hack Resistance Band?
Resistance band training is incredibly convenient, eliminating the hassle of going to the gym every day. You can still exercise effectively wherever you are. This way, your muscle-building program will continue to run optimally.
Resistance bands are relatively affordable and versatile, making them a great long-term workout partner. You can purchase this multifunctional gym equipment at SVRG, starting at just Rp 67,000. Check out the website now for a lower price!
