Exercise Library

Banded Clamshell

The clamshell with a band above the knees. The obvious progression once bodyweight clamshells stop registering.

Banded Dead Bug

A dead bug while pressing a band overhead. The band pulls your ribs up, so the abs have to work harder to keep the back flat.

Banded Donkey Kick

A donkey kick driving against a band looped around the foot. Keeps tension on the glute at the top, where bodyweight has none.

Banded Face Pull

A face pull against a band at head height. Rear delt and upper back work that costs nothing and is worth doing most days.

Banded Fire Hydrant

A fire hydrant against a band above the knees, loading the upper glute through the whole lift.

Banded Frog Pump

A frog pump with a band above the knees. Soles together already isolates the glutes; the band makes a high-rep set genuinely hard.

Banded Glute Bridge

A glute bridge with a band around the knees, so the glutes have to press out as well as up. The band answers the usual complaint that bodyweight bridges stop being hard.

Banded Hip Thrust

A bench-supported hip thrust with a band around the knees. More range than a floor bridge, plus the abduction demand the band adds.

Banded Kickback

A standing glute kickback against a band anchored in front of you. The cable kickback without a cable machine.

Banded Lat Pulldown

A pulldown against a band anchored overhead. Trains the vertical pull for anyone without a pulldown machine or a pull-up.

Banded Lateral Walk

Stepping sideways in a half-squat with a band around the legs. A staple warm-up that wakes the glute medius before squatting.

Banded Pallof Press

Pressing a band straight out from your chest while it tries to twist you. Anti-rotation work with no machine needed.

Banded Row

A seated or standing row against a band anchored in front. The whole back workout that fits in a suitcase.

Banded Seated Hip Abduction

Seated with a band above the knees, pressing them apart. The hip abduction machine, done anywhere.

Banded Squat

A bodyweight squat with a band above the knees. The band punishes the knees caving in, which is exactly the fault most people squat with.

Banded Standing Hip Abduction

Sweeping one leg out to the side against a band, standing. The cable version without the cable.

Banded Woodchop

A diagonal chop across the body against a band. Trains rotation under load, which almost nothing else in a normal session does.