Mini Band Workouts
In this video library you'll find a collection of 8 strength exercises specifically designed to target and tone your lower body using mini bands. Each exercise is demonstrated in a brief video, lasting around 10 seconds, to give you a clear and concise example of proper form and technique. These exercises are perfect for adding variety to your workout routine and can be done anywhere, making them ideal for at-home workouts or on-the-go fitness. All you need is a resistance band!
What are mini bands?
Mini bands, also known as loop resistance bands, are kind of like big, flat rubber bands. They're made of stretchy material like rubber or latex and come in a variety of resistance levels. They are used in various exercises to add resistance and improve strength for certain movements. They're lightweight and easy to carry, making them ideal for travel or home workouts. They're versatile, making them useful in a wide range of exercises. Generally, they're inexpensive compared to other fitness equipment and easy to order online.
What to do?
Get ready to feel the burn and see the results with our mini band workouts! Complete each pair of exercises 2-3 times (sets), alternating between them. Feel free to adjust the number of reps (listed below each exercise). To maximize your strength endurance and toning, you want the last few to really burn so complete more or less as needed.
Squat Side Steps
Sets: 2–3 Reps: 10 (each direction)
Enhance your hip stability and strengthen your glutes.
- With feet shoulder distance, squat down
- Keep outward tension on the band
- Take small steps in one direction
- Stay low don't let your knees cave in
Banded Squats
Sets: 2–3 Reps: 10–20
Add resistance to your traditional squats for extra lower body burn.
- With your feet wide and toes angled out squat down
- Keep your knees behind your toes
- Pulse up and down
- Squeeze those glutes
Squat to Rear Pulse
Sets: 2–3 Reps: 10–15 (each leg)
Target your glutes with this compound movement.
- Keep weight on your front foot, support on back toes and squat down
- As you lift extend your back leg
- Squeeze those glutes
Rear pulses
Sets: 2–3 Reps: 15–20 (each leg)
Focus on isolating and toning your glutes.
- Stand with weight on front foot with a slight bend
in that knee - Pulse opposite leg behind you
- Squeeze that back glute
Bridges
Sets: 2–3 Reps: 15–20
Strengthen your core and glutes simultaneously.
- Lie on your back with your knees bent, feet at hips distance
- Squeeze glutes while you lift and lower your hips
- Keep outward tension on that band and your glutes squeezed
Wide Bridge Pulses
Sets: 2–3 Reps: 20–25
Intensify your bridge exercise with added pulses.
- Lie on your back with your knees bent, with feet apart wider than your shoulders
- Lift your hips and toes, pulse knees outward
- Squeeze those glutes
Donkey Kicks
Sets: 2–3 Reps: 15–20 (each leg)
Build strength in your glutes and hamstrings.
- In a tabletop position, hands under shoulders knees under hips
- Lift one leg up keeping that bend and stamp your foot on the ceiling
- Squeeze that glute
Fire Hydrants
Sets: 2–3 Reps: 15–20 (each leg)
Work on hip mobility and glute strength.
- In a tabletop position, hands under shoulders knees under hips
- Lift one leg to the side, keeping that bend, with control up and down
- Squeeze that glute
Want to Work Out In Person?
If you prefer the energy and interaction of in-person exercise classes, be sure to check out our group fitness class offerings. These mini band exercises are commonly used in our strength and toning classes, where mini bands are provided.
Reach Out!
We love to hear from you! Whether you have questions, feedback, or need assistance, our team is here to help. Feel free to reach out to us.