Loop Band exercises
With Morgan Deegan, Physiotherapist.
Remember to always consult a physio if symptoms persist.
loop band floor exercises
The exercises
Bridge with band
With band tight around knees, lift up pelvis.
Hold for 3 seconds and slowly lower.
Maintain pressure out against band throughout to stimulate glutes.
Bridge with hip abductions
As per previous exercises.
Add in three abductions (knees push outwards against band) when in the bridge position.
Side lift against band
Side-lying with band around ankles – lift up leg against the band.
Hold for 3 seconds and slowly lower.
Ensure hips stay stacked.
Side lift against band with circles
Lift up leg against band, and make a circle movement by three against the taught band and rest.
Then lift and complete three circles the other direction.
loop band standing exercises
The exercises
Side stepping
Band around your ankles.
Sidestep 5-10 steps and return the opposite way. Ensure you do not side flex through your torso.
If you are feeling quad instead of glutes – try moving the band to around your feet.
Monster Walking
Maintain pressure against the band.
Knees stay straight as you walk forwards – there should be tension on the band throughout, and the stability should be from your glutes.
Hip flexion
Band around mid portion of feet.
Bend up one leg slowly from your hips. Hold for 3 sec and slowly lower.
Alternate
Squat holds
Band around knees, maintaining pressure against the band.
Squat slowly and raise.
Standing shimmies
Standing on one leg with band around lower thigh.
Press outwards against band – complete 10 outwards movements (shimmies).
Alternate.
Circles
As per previous exercise, except complete a circle with the leg (from the hip), rather than directly outwards.
Complete 10 circles each direction and alternate.
Upper limb loop band standing exercises
The exercises
Press out and lift
Press out against loop band with hands.
Squeeze shoulder blades together.
Raise arms upwards
Tuck shop lady arms
Band around hands and quickly move both arms in and outward (from shoulders, not elbows).
Raise arms up in different angles, completing 10 movements each. (This should make your arm chub wiggle!)
Tricep extension
Hold the band tight with one arm.
Straighten your opposite arm against the band. Hold for 3 sec and slowly release.
Bicep curl
Hold band down with one hand.
Lift up against the band with the other hand. Hold for 3 seconds and slowly release
Wall crawl
Have loop band around hands – taught, and hands on wall.
Crawl up the wall, maintaining good posture.
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