The 5 best ways to use mini Resistance Bands!

Looking to spice up your workouts, try our mini resistance bands which come in 5 different levels of resistance!

They also come with a corrective exercise sheet made by our own health professional to make sure you are getting the correct pump you deserve without the chance of getting injured of going backwards.

The reason we love our mini bands also known as booty bands is due to the level of resistance they can apply on top of a workout. They are very versatile, portable and affordable and in my own opinion are “among the most overlooked piece of fitness and physical therapy equipment”.

We use our mini resistance bands with a lot of our patients we see in our clinic, from children wanting to improve at their sport e.g. in speed, mobility, strength and stability. The average person who wants to tone or improve in their strength at the gym and even the elderly who are lacking a bit of bone density and strength to help reduce the chance of osteoporosis!

Our sets come in 5 different levels of resistance catering from beginners to experts in the world of training, which means as you progress through repetitions and sets you can increase the level of resistance to make the exercise harder on yourself. You can also use more than one to challenge your glutes (buttock) strength and other muscle groups!

The main differences between free weights and mini resistance bands are they make it more challenging during the eccentric phase of the movement (when the muscle lengthens) and not just the concentric phase (when the muscle shortens) says our health professional Jayden Seracino. This is why he preaches so high in regards to resistance bands because you can use them anywhere at any time and there is no excuses in regards to not being able to perform the exercise as there are 5 different levels of resistance.

Another reason why Jayden loves mini resistance bands so much is because you can use resistance bands on top of the main compound lifts, squats, bench and deadlifts. Compared to kettlebells and dumbbells where you cannot attach something to increase the eccentric load. The elasticity of the band makes it easier and harder at the same time, depending if you are on the concentric or eccentric phase of the movement.

Banded pull ups and chin ups are also used by our health professional to gain strength through the posterior chain, they are also very useful in teaching people the correct movement patterns. The same goes for squats, a lot of people have tracking issues with their knees either caving in or caving out.

Using our mini bands will stop the knees from caving in and actually engage more glutes which in terms will give you stronger glutes! Pushing against the band to make sure the knees track linear.

Now to answer the question the best 5 ways to use our mini bands!

1. You can place the mini bands underneath the foot which takes out the hip flexors from the movement but include more glutes which will give you a bigger peach and pump!

2. Placing the band just above the knees to increase glute activation during squats, glute bridges and hip thrusts.

3. Placing our mini band just below the wrist joint while doing movements like push ups, arm movements and working on the chest!

4. Releasing hip pain by putting the band underneath both feet and bringing your leg towards your chest to relieve your hip pain!

5. Lastly using the band as a stretching tool, due to having 5 different levels of resistance you can use different bands to relieve different muscles, we find the yellow band very useful to open up the shoulders, chest and back!

Get your bands now from or come in to our clinic to be shown how to use them!

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Burwood East
1 Vision Drive, Burwood East
Melbourne, Victoria 3125

0422 580 035

Mon – Fri: 8.00am – 6:00pm


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