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Updated: Jul 30, 2021

5 Exercises You Can Do With A Mini Band

mini band exercises

Hey there! Just FYI, this page includes affiliate links, if you purchase something from a link on one of my posts I may receive a small commission at no extra cost to you. I only recommend products that I feel can be helpful for your health and wellness.

Another small piece of equipment you can add to your arsenal in building a “home gym” is a mini band. You can get some great core, arm and leg strengthening done with just this little band.

Mini bands typically come in two sizes-9 inch and 12 inch. The 9 inch band is generally the one I recommend because it provides good tension with most exercises. These are actually the ones I recommend for my patients.

They also come in different colors which generally designate different strengths and I recommend starting with a medium strength. If using the ones above start with yellow band and move to the green.

Here are 5 exercises to work on with your mini bands and I recommend you work on these 3 days per week.

1. Bridge Push Outs

Lie on your back with your knees bent and the mini band above your knees. Lift your hips off the floor. While holding your hips up, push your knees apart about shoulder width apart and hold for 3 seconds. Slowly bring them back together. Do 12-15 repetitions.

2. Clam Shell

Clam shell exercise

With the mini band above your knees, lie on your left side with knees bent. Keeping your hips stacked over one another (do not let your body roll back) and your feet together, lift your right knee up against the band as far as you can without rolling backwards. Hold at the top for 3 seconds and SLOWLY lower down. Repeat 12-15 reps on each leg.

3. Push Up Hand Taps

Get into a push up position with the mini band around your wrists. Keep your elbows and back straight (no sagging of the back). Tap your right hand out to the right against the band and SLOWLY bring it back to start. Tap your left hand out to the left against the band and slowly bring it back. This is 1 rep, do 12 to 15 reps total.

4. Side Steps

Standing with the mini band around your ankles. Keep your back upright and a slight bend in your knees. Keeping your toes facing forward, take a step to the left with your left foot and then a half step to the left with your right foot. You should always have tension in the band. Do this for 10 steps, this is 1 lap. Now reverse direction for 10 steps. Do a total of 4 laps.

5. Monster Walk

Again, standing with the band around your ankles. Keeping your back straight and a slight bend in your knees, take a step forward by bringing your foot forward and out to the side with your right foot, then bring your left foot to meet the right. Then a step forward and out to the side with your left foot. Do this for 10 steps and this is 1 lap. Turn around and go in the opposite direction back and forth, for a total of 4 laps.

mini band strength exercises

Boom! Mini band workout done. Want other strengthening ideas to try at home? Check out the other GET FIT WITH 5 exercises that you can do with an exercise ball, sliders, exercise tubing, and body weight.

If you would to download or print out a quick reference sheet of these exercises, sign up to access our FREE Resources page.

Stay Well & Feel Good,

online strength programs

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

Dr. Kim Day-MacDonald, physical therapist

Hi! I am Dr. Kim MacDonald. I am a physical therapist who specializes in empowering my patients to optimize how they move their bodies and improve their ability to do the things they love regardless of age, experience, or capabilities.

My experience in the health care field allows me to teach the tools you need to ensure that you are working safely to improve your pain and maximize your physical potential.

If you would like to know more about how you can help yourself be healthier and live a more active lifestyle, join me here

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