13 Mini Resistance Bands Exercises for Beginners

Are you looking for new strength training exercises using mini resistance bands to include in your workout regimen? In this blog post, we discuss the benefits of using resistance bands in strength training. Moreover, we have rounded up some effective exercises using mini resistance bands.

What are Mini Resistance Bands?

Mini-resistance brands are exercise accessory that helps increase your muscle strength and range of motion while exercising like strength training. These bands increase the resistance of your muscle training exercises. Thus, they tone your muscles. Mini resistance bands require additional strength to pull back, and they are useful if you want to increase the level of workout intensity.

While resistance bands are small and light, they do a lot for training your body. They help strengthen the entire body while ensuring that your joints are safe from strain. . They are easy to carry and usable anywhere at any time.

Check our best selling mini resistance bands!

Why Strength Training?

Most people think working out at the gym is the only way to train muscles. However, that is not the case. It may seem like weightlifting is the only best method to strengthen your muscles and make you a stronger person overall, but more is needed.

The moment you stop exercising, your body will start to lose muscle gains. Strength training, on the other hand, helps you build muscle mass and truly become stronger. These exercises don’t limit you either, as you can do them anywhere.

Strength training helps with weight loss as well as enhances your quality of life. The stronger you get the better you can perform daily activities. [1]

Thus, you have to keep looking for ways to enhance the intensity of your workout. Using Mini resistance bands is one such method to enhance the challenge of your workout regimen. These bands help you achieve long-term results.

Also Read: Strength Training 101 The Ultimate Guide

13 Mini Resistance Bands Exercises for beginners

We have gathered a list of the most effective mini resistance band exercises to help you get better results. To do these exercises, all you need is a mini resistance band and a yoga mat. These exercises are divided into Lower Body, Core, and Upper body exercises.

Lower Body Mini Band Exercises

1. Squats

  • Place the mini resistance band slightly above your knees
  • Squat down until your thighs are parallel to the ground
  • Make sure that your back is straight up
  • Now slowly move your way back up into a standing position
  • Do 20 reps with 3 sets and slowly increase as you go.

Target Muscle Group:

This exercise helps you lose weight and strengthen your tendons, bones, and ligaments around the leg muscles.

Also Read: How To Squat Properly? Squat Tips And Benefits

2. Diagonal Split Squat

  • Start off by dropping into a squat position with the band around your knees
  • Now step back inwards towards the opposite direction with one leg
  • Hold this position for a moment, you will feel a stretch in your groin.
  • Keep your way back up to reach a standing position
  • Repeat on the other side as well
  • Do 2 sets of 10 reps on either side

Target Muscle Group:

This exercise improves balance, hip strength/stability, hip flexor extensibility, and core strength.

Also Read: 11 Weighted Squats Variations You Need to Add to Your Workout Routine

3. Standing Kickback

  • Get in a standing position and place the mini band around your ankles.
  • Now kick one leg as far as you can, make sure you are squeezing your glute muscles
  • Bring your leg back from the stretched position
  • Do 10 reps on one side the 10 on the other. Spread it out in 2 sets

Target Muscle Group:

This exercise is a great way to build your glute muscles, strengthen your lower body and target different muscle groups.

4. Mini Band Walk

  • Place the mini band around your knees or ankles.
  • Take 8 steps forward and then back
  • Repeat this 20 times and spread it over in 2 sets

Target Muscle Group:

This exercise helps in strengthening the glute and hip muscles. Lateral band walks are fantastic strength training exercises for the glute and hip muscles.

Also Read: Strength Training for Runners | Complete Guide, Benefits, and Mistakes

5. Deadlift

  • Step inside the band with both feet
  • Bend at the waist to grab the band
  • Pull the band up by straightening it up
  • Make sure you keep your back straight and don’t bend your knees
  • Do this exercise for 20 reps spread over 3 sets

Target Muscle Group:

This exercise activates your hip extensors. Deadlifts are among the best exercises for training your hip extensors.

Also Read: Romanian Deadlift: How to, Benefits, Tips, and Variations

Core Mini Band Exercises

1. Bridge Thrust

  • Lie down on your back with your legs bent
  • Wrap the band around your knees
  • Lift your hips up as high as you can
  • Hold this position for a few seconds. Make sure to squeeze your glutes.
  • Do 20 reps spread over 3 sets

Target Muscle Group:

This type of exercise works the glute muscles, as well as the hamstrings, hip flexors, lower back, abdominals, and obliques.

2. Bicycle Crunch

  • Lie on your back with the band around your feet and your hands under your head
  • Pull your right leg towards your stomach and bring your left elbow forward to touch your right knee
  • Return and repeat the same on the other side
  • Do 20 reps and 2 sets

Target Muscle Group:

Adding bicycle crunches to your workout routine helps to increase core strength, slims down your waist, and improves your stability and flexibility.

3. Lying Leg Raise

  • While lying on your back wrap the band around your ankle
  • Lift one leg up as high as you can. Make sure the other leg is pressed against the floor/mat.
  • Bring your leg down and repeat.
  • Do this on one side first then the other
  • If you want to make it more difficult, raise your other leg off the floor slightly and make sure it doesn’t move.
  • Do 10 reps on each side and 2 sets

Target Muscle Group:

This exercise helps to improve your balance, posture and movement for everyday activities.

4. Mountain Climber

  • Get in a plank position with the band around your toes.
  • Bring one knee up to your chest or as far as you can
  • Hold the position for a few seconds before bringing your leg back
  • Repeat on the other side.
  • Do 10 reps on each side spread over 2 sets

Target Muscle Group:

This exercise targets multiple muscle groups in your whole body. Mountain climbers are an effective way of strengthening your arms, back, shoulders, core and legs.

Upper Body Mini Band Exercises

1. Seated Row

  • Sit upright on the floor with your legs in front of you
  • Keep the band around your feet and pull the other side towards your stomach
  • Make sure to keep your back straight and squeeze your shoulders together.
  • Hold the position for a few seconds before letting loose.
  • Repeat the process and Do 20 reps spread over 3 sets

Target Muscle Group:

This exercise will tone and strengthen your upper body, which is essential for everyday movements, including pulling.

2. Kneeling Row

  • Get in a half kneeling position while the band is around your front foot
  • Lean forward over your front leg. Make sure your back is straight.
  • Pull the band back without shrugging your shoulders
  • Repeat for the other side once done with the first
  • Do 10 reps on each side spread over 3 sets

Target Muscle Group:

Kneeling Back Row with mini Bands is a great exercise for working the largest muscles in the back muscle group.

3. Bicep Curl

  • For this exercise, you will need a chair or a bench.
  • Sit down with the band around one foot
  • Lean yourself forward without bending your back
  • Hold the other end of the band in your hand and pull it upwards.
  • Keep your elbow on your knee
  • This movement is similar to lifting weights
  • Repeat on the other side
  • Do 20 reps on each side 2 sets

Target Muscle Group:

Bicep curls build strength in the upper arm, train shoulders to be more stable and teaches the practitioner’s core to engage.

Also Read: How To Do Bicep Curls Properly?

4. Rear Tricep Extension

  • Get in a sitting or standing position
  • Hold the band behind your back as shown in the image
  • Keep your upper arm still and use your other arm to pull the band down.
  • Repeat while switching arm positions
  • Do 20 reps on each side 2 sets

Target Muscle Group:

This exercise helps in increasing triceps strength, brings stability to your shoulders and arms, improves flexibility, and increases your range of motion.

Tips to Make the Most of Your Mini Resistance Bands Workout

  • Make sure you warm up before you start your workout. The simplest warmup is walking for 15-20 minutes.
  • Before starting, do stretches. Do the same after completing the exercises.
  • Set realistic goals for mini resistance band workout. You can also divide your end goal into a series of achievements.
  • Start slowly and build your strength before adding more reps of exercises.
  • Gauge your stamina and adjust the intensity of your exercise accordingly.
  • Remember that the scale doesn’t define your progress, so keep going!
  • Make sure you eat right to supplement the effectiveness of mini resistance training.
  • Drinking water can strengthen your muscles as you exercise. However, overdrinking may also lead to cramps. [2]

Also Read: Exercise Ball Workouts for Beginners


While it is wise to get a fitness instructor and have him monitor your workout, at-home workouts can work just as well with proper equipment. Since there is no restriction to how much resistance training you desire, adding mini resistance bands in your exercise regimen will increase the strength of various muscle groups.

It is important to keep yourself healthy and improve your range of motion, which can be achieved by using mini resistance bands. Mini bands play an important role in enabling you to work out at home without heavy weights while improving your strength.


[1] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

[2] https://www.medicinenet.com/is_drinking_water_during_exercise_good/article.htm