Top 10 Mini-Band Exercises for Your Full Body

At-home workouts have become a norm in the daily lives of many of us. However, not a lot of people have access to a lot of space for at-home workouts. If you don’t have much space, or just want something small to take with you on the go, mini bands are going to be your best friend as they barely weigh anything and are low impact. You can find mini bands made out of either latex or fabric.

Low impact doesn’t necessarily constitute easy, though. Like other resistance bands, mini bands work your muscles differently than free weights. They increase time under tension for your muscles since they must stay engaged the entire time, which is important for building muscle. The more the band stretches, the harder the exercise will feel. 

Here, we will provide our top ten favorite full body exercises you can perform with a mini band. These exercises will help to strengthen your entire body and get your heart pumping. 

1. Glute Bridge 

Lie on your back with your knees bent and wrap a resistance band around your thighs, just above your knees. Your feet should be hip-width apart, your hands at your sides close to your heels. Engage your core to ensure that your lower back is always pressed against the floor. Push through your heels to lift your hips until they are aligned with your knees. Squeeze your glutes at the top and slowly lower your hips to the floor to return to the starting position. 

This move works your gluteus maximus and your hamstrings.

2. Side Leg Raise 

Lie on your side and loop a band above your knees. Keep your top leg straight and bend the closest to the floor at 90 degrees. For support, keep your hands in front of your body. Lift your top leg slowly as high as you can and stop right before you feel your lower back arch.  Slowly lower your leg back to the original position. 

This movement works your gluteus medius and gluteus minimus. 

3. Squat

Put a mini band above your knees and place your feet at shoulder width. Bend your knees and push your hips back, making sure to keep your core engaged, chest lifted, and back flat. Push through your heels to stand back up into the starting position. Squeeze your butt at the top. 

This move works your quads, glutes, and hamstrings. 

4. Foot Taps

Loop a band around your ankles and place your feet hip-width apart. Slightly bent at the knees, clasp your hands in front of your chest. Bring one foot in front of you to the side and tap your toe to the ground. Bring it back to the starting position. 

This move works your hip abductors, gluteus minimus and gluteus medius. 

5. Kickbacks 

Loop a mini band around your ankles and keep a soft bend in your knees with your hands on your hips. Extend one leg out behind you, making sure you don’t arch your back. Bring your leg back down. 

This targets your glutes. 

6. Plank Jacks 

Loop a mini band around your ankles then get into a hand plank position. Make sure your wrists are under your shoulders, hips in line with the spine, legs extended behind you, and your core engaged. Jump your feet apart then jump them back together. Continue this same back and forth movement as quickly as you can without moving too much.

This movement works your glutes and your core. The plank position also works your chest and shoulder muscles. 

7. Lat Pull-Downs

Wrap a mini resistance band around your wrists. Bring your hands over your head and push your hands apart to make the band taut and initiate your starting position. Bring your elbows down, pushing laterally along the sides of the band. Bring your hands back up to the starting position, relaxing the tension on the band and moving your hands closer together. 

8. Overhead Press 

Wrap a mini band around your wrists with your palms facing out. Bring your arms chest-height, pushing against the band to create tension. Continue to press out againest the band as your bring your arms overhead. Lower your arms down to starting position.

This works your shoulders, including your rotator cuffs. 

9. Shoulder Rotation

Wrap a mini band around your wrists with your palms facing each other. Bend at the elbows so your forearms are in a straight line. This is the starting position. Keep your elbows tight against your side and move your palms away from each other. Bring them back to the starting position. 

This works your rear deltoids and your rotator cuffs. 

10. Single-Arm Row 

Get into a split stance and loop a mini band around the middle of your front foot. With a slight bend in your knees, bend over slightly and hold the resistance band with your opposite hand. This will be your starting position. Perform a row by pulling your arm back and stretching the band to your side. Your elbow should pass your side slightly. Keep your back straight and your core tight throughout this movement. Return your arm back to the starting position. 

This movement works your biceps, lats, and core.