The mini bands might be small, however they can have a large impact on your workout. Mini bands are nine-inch flat bands that are shorter and thinner than other resistance bands. These types of exercises are used to target muscles in the thighs, glutes, arms, and shoulders.
These tools are helpful for warming up your body before you start lifting. Adding bands to your exercises, either around your knees during a squat or to increase the resistance of bodyweight exercises, is a great way to add extra resistance.
The mini bands can help you by increasing the activation of your muscles and teaching you how to focus on different muscle groups and movement patterns. They refers to fire extinguishers. The author is saying that fire extinguishers are simple to use, portable, and effective when used correctly. This article covers the 10 best exercises to do with a mini-band, as well as advice on how to program them into your workouts and get the most out of them.
Get ready to feel the burn.
Best Mini Band Exercises
Hip Internal/External Rotation
The hip joint needs to be able to rotate inwards and outwards by 45 degrees for optimal function and to stay healthy. If your internal rotation abilities are insufficient, you may compensate by overpronating your feet, excessively bending your knees inward, reducing your step length, or arching your back too much.
If your external rotators are weak or shortened, it is difficult to maintain your stability while standing, walking or extending your legs.
Benefits of the Hip Internal/External Rotation
Well-developed hips that can rotate are important for maintaining hip health.
You will help keep your knees and ankles in good working condition.
Rotations can improve your single-leg balance.
How to Do the Hip Internal/External Rotation
Start in a quarter squat position with a mini-band above your knees. While keeping your back neutral, rotate both of your hips in and out. With control, aim to feel the movement in your hips.
Mini Band Monster Walk
The mini-band monster walk is a classic mini-band move. It pairs one leg in a position for hip extension while the other is in a position for hip abduction. Working your glute muscles helps improve the function and health of your lower back and knees.
Doing this move can help improve hip stability, something that is necessary for activities such as sprinting and running, as well as for exercises that involve using just one leg.
Benefits of the Mini Band Monster Walk
This move trains multiple hip functions at once.
The mini band monster walk is a great way to get your muscles warmed up before running or doing single-leg exercises.
You will help prevent hip and knee problems.
How to Do the Mini Band Monster Walk
Place a mini band around your ankles or above your knees, depending on where you feel the most resistance. To stretching using a resistance band, keep the band taut and ESV slowly, making sure each foot goes through a small semi-circle. Try 10 steps forward and then 10 backward.
Hip Flexion Iso Hold
The tightness in your hips may also be caused by weak hip flexors. If your hips are tight, the hip flexion iso hold will help stretch them out.
If your hip flexors are weak, it can cause tension in your lower back and lead to back problems like strains and other spinal issues. This move is high reward and low risk for targeting them.
Benefits of the Hip Flexion Iso Hold
The hip flexion iso hold can help to improve the strength of weak hip flexors, which can help with activities such as sprinting.
You’ll improve your single-leg balance.
EX: This exercise has the potential to prevent lower back pain.
How to Do the Hip Flexion Iso Hold
To avoid injury, start with a light band and have something solid nearby to grab onto if you lose your balance. Place a mini-band over the front of both feet. Raise one hip as high as possible. Hold for 15 to 60 seconds on both sides.
Frog Hip Thrust
The frog hip thrust is a movement in which you move your legs out to the side and rotate your hips at the same time. This exercise eliminates your hamstrings and lowers your back as much as possible.
Instead of focusing on your abdominal muscles, you will focus on your gluteal muscles. Adding a band and a bench to your workout routine will provide more resistance and a greater range of motion, allowing you to get a better workout for your glutes.
Benefits of the Frog Hip Thrust
The frog hip thrust targets your glutes, which can be difficult to engage during compound movements.
This workout focuses on the glute max for higher reps, which can help create better muscle growth.
The extra time spent under tension because of the wider range of motion will help you see bigger gains in your glutes.
How to Do the Frog Hip Thrust
Wrap a mini band around your legs just above your knees and keep your feet together with your knees out. Place your upper back on a bench. Keep your chin level with your shoulders and your ribs down. Perform a hip extension. To get the most out of the exercise, squeeze your glutes as hard as possible when you reach the end of the movement. Slowly lower down. Reset and repeat.
Mini Band Back Squat
The mini-band back squat produces tension by pulling your knees inwards and causing hip internal rotation. Having your thighs rotate inward when you squat is not typically a problem, but if they rotate too much it can cause your form to collapse at the bottom of the squat.
If you have a problem with your knees caving in a bit too much, the mini band will help your knees push out extra hard. This can help lead to stronger, more efficient squats.
Benefits of the Mini Band Back Squat
This exercise activates your gluteus muscles, training them to look engaged during your squat.
Adding a mini band around your legs while working out your glutes can help add tension and increase muscle-building potential.
You will be improving your squat technique with a relatively easy fix.
How to Do the Mini Band Back Squat
Secure a light mini band above your knees. Set up for your squat. Place a miniband around your legs, just above your knees. Squat down, making sure your knees don't go past your toes, and push your knees into the band. Stand up and finish the lift with your glutes. Reset and repeat.
Best Resistance Bands of 2022
If you want to improve your strength, stability, and mobility, adding resistance bands to your workout is a great way to do it.
The different types of resistance bands are loop bands, tube bands, power/assist bands, and resistance straps. When resistance bands are used in sequence with bodyweight movements, they are designed to mimic the use of machines, free weights, and bulky gym equipment. According to Gabby Drucker, a personal trainer and owner of Drucker Fitness in Philadelphia, Pennsylvania, her favorite type of resistance band to use for exercises such as squats, glute bridges, and deadlifts is a loop band.
We tested 20 resistance bands in The Very well Testing Lab. The quality, accuracy of unit measurements, versatility, feel and grip, portability and storage, and overall value of each band (or set of bands) was rated on a scale from one to five.
We've compiled a list of the best resistance bands available to help you make the best purchase decision.
RenoJ Resistance Bands Set
Pros
- Grippy non-slip strip
- Instructions included
- Affordable
Cons
- Max tension is not as intense as other bands
- Better for beginners
What do buyers say? This product has an average rating of 4.5 stars from over 33,000 Amazon reviewers.
The Renoj Exercise Workout Bands were chosen as the top loop band because of the non-slip grip and latex-polyester knit composition.
The band appeared to be durable and unlikely to snap, tear, or unravel. The set comes with three bands that have different levels of resistance. The bands were durable, but the tester wanted them to be smaller in diameter to add more resistance during exercises.
Testing Notes: “The portability and durability of these bands are what sets them apart. The band is easy to grip and does not roll up when performing exercises that require a lot of tension.
The Renoj bands come with a mesh bag, which makes them easy to carry around. We gave them a five out of five scores for portability. The included instructions were helpful because they illustrated easy-to-follow exercises that are great for both beginners and experienced users.
Insider Resistance Bands Set
Pros
- Five resistance levels
- Comes with a compact carrying bag
- Clearly labeled resistance levels
Cons
- May slip on wet skin
- No instructions included
This set of five loop bands come in different tensions, from 10 to 40 pounds, making them a versatile and affordable option for a variety of exercises and stretches. The set is designed to help beginners slowly increase the resistance of their workout bands as they get stronger.
After testing each of the bands, we noticed that they all felt thick and durable. Even though there was a difference in resistance levels, this didn't affect the quality of the bands. The tester found that this band was just as comfortable as others, but with less worry that it would break. The tester appreciated that the bands were easy to differentiate due to the clearly labeled dots that correspond with their resistance levels.
We found that the chalk-like residue coating latex-based loop bands protected them from the collection of debris, even though latex-based loop bands can attract hair and dust due to static. The test didn't pinch our skin because the surface was smooth. Even though we tried to make our skin sweaty by spraying water on it during exercises, the bands still slipped a little bit. Even though the bands had to be readjusted during some moves, they still felt comfortable and easy to use on wet skin.
I had no problem getting them on correctly and they didn’t slide down as I worked out” I found that these stayed in place well on my leggings, and they weren't too sticky or painful. They were easy to put on correctly, and they didn't slide down as I worked out. I liked the socks because they had a good grip and they didn't slide around. I enjoyed the fact that the tension was high and that it gave a good workout at all levels. The heaviest challenged me… but in a good way!”
The bands are very light, but it is useful that they come with a carrying bag. It is easy to lose track of one of the five bands you are wearing when you are going to and from the gym.
BC Strength Glute Loop Package
Pros
- Durable knit design
- Grippy non-slip strip
- Doesn't slide on wet skin
Cons
- Expensive
- Better for advanced users
An agreement among our testers found that the BC Strength Glute Loops were long lasting during our two days of testing. The six-pack costs a bit more, but the high-quality knit fabric will last longer.
We found the bands to be most useful for leg exercises such as squats, hip thrusts, and clamshells. After doing some moderate stretching, we found that the bands were comfortable and didn't pinch our skin. The tester was impressed with how the bands did not move or come loose while in use, due to the strip woven into the fabric that prevents slipping. This is why the bands received a perfect score for feel and grip.
Our testers found that the six included bands were all quite heavy, even the lightweight ones. This makes them better suited for advanced users rather than beginners. We appreciated that the set included two different sizes because it allowed us to do more exercises regardless of our body size.
” I concluded that the resistance is heavy and the bands are strong and grippy. They’re high-quality and they seem durable. This sentence is saying that the workout equipment is best for experienced users because even the lowest level of resistance is still heavy.
The set of six bands weigh 1.8 pounds, making them easy to take on the go. They would have gotten a higher score if they had included a carrying bag.
