5 Low Impact Resistance Band Moves to Add to Your Workout Routine

Robert John, Fitness Instructor and V1 Influencer, breaks down 5 low impact movements that can be added to any fitness routine or done alone. Follow the tips below for a resistance workout that will leave you feeling strong for days to come.

Even though these are low impact movements, make sure to keep your core tight. The core is the anchor to all movement and can help protect your spine and back muscles during higher impact movements. It’s a good idea to start thinking about engaging your core during bodyweight or banded exercises to help develop good habits.

All of the exercises below can be performed with or without a resistance band.

This combination works the quads with the squat, the band applies resistance to the hip flexors during the lunge, and the calf raises target the calves. The primary difference between with and without the band is the resistance applied to the hip flexors.

• Place the band above your knees

• With your feet hip-width distance apart, sit back into a squat

• While squatting, extend your left leg out to the side into a lateral lunge

• Keep your squatting position and bring your right leg over to meet your left, maintaining hip-width distance

• Once you’re back in an even squat, stand and elevate your heels into a calf raise

• Repeat movement on the other side, extending your right leg out to the side into a lateral lunge

• Perform this exercise 16 times total (8 on each side)

This movement works the quads and hip flexors while stretching your hamstrings.

• Place the band above your knees

• With your feet hip-width distance apart, sit back into a squat

• With your left leg stabilized, stand and raise your right leg into a 90 degree angle, stopping when you’re level with your hips

• Sit back into a squat position and repeat, stabilizing your right leg and lifting your left leg

• Continue to alternate between the right and left sides. Repeat 16 times total (8 on each side)

For this exercise, using a band will make it more difficult by creating muscle tension in your quads and hip flexors. Since this lunge is kept closer to your starting point, it is low impact compared to a traditional lunge. If you are not using a band, you can take the extension of the lunge out a bit further. However, you will still want to remain relatively closer to the body to make this movement easier on your knees.

• Place the band above your ankles

• Starting with your right leg, lunge forward

• Step back into the beginning position

• Repeat with your left leg and lunge forward

• Continue to alternate between right and left 16 times total (8 on each side)

This hamstring stretch can be one of the more difficult exercises for beginners. It is a good indicator exercise for tight hamstrings and balance. The goal is to complete the entire movement without touching the moving foot to the ground.

• Start by looping the band under your left foot

• Reach down with your left hand and take ahold of the band

• Keeping your head in line with your spine, guide your right, unlooped leg back. At the top of this movement, the goal is to create a line from your head, spine and back foot perpendicular to your planted foot. Your planted, left leg hamstring will limit the range of motion depending on your flexibility

• Finish this movement by driving your elevated, right leg forward to a knee raise

• Repeat movement on the other side of your body, swapping your left for your right and vice versa

• Continue repeating on each side for 16 times total (8 on each side)

Jump squats are a great finishing exercise that will burn your quads out. Focus on increasing the pace of the reps because they don’t require as much balance or concentration as some of the previous exercises. Using the band in this exercise will create more tension for your quads and hip flexors. The key takeaway for this exercise is to be as explosive as possible.

• Place the band above your knees

• As soon as your butt gets to its lowest point in your squat, explode out of the position, as quickly as possible

• Time yourself for 30-45 seconds of jump squats, with 30-60 seconds of rest

• Repeat for 5 rounds

Add these moves to your weekly workouts for a little extra resistance burn or do this when you need to incorporate a little movement into your day. For more resistance band workouts, visit Robert John’s Instagram @robertjohnfit for a library of workouts to choose from. 

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