A Complete Guide to Resistance Band Exercises

Resistance Band Exercises without an Anchor Point

Preparation and Core Activation

To get maximum benefit from your training, it is recommended to warm-up before exercise and cool-down after exercise. This will help the preparation and recovery process respectively, as well as help you develop greater range of motion and flexibility. It is also important to activate your core during all exercise and the information below will help you to do this effectively.

List of Exercises

Below is the list of exercises that can be performed without the need of an anchor point for your resistance band. Click on any of the exercises for further information on each of the exercises. You will also find the respective videos below.

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Technique Tips
  • Perform the exercises slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band or move closer or further from the resistance band anchor point.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Take up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Demonstration Videos