Band Exercising

Ashmoret Mishal

Band Exercises

In this column, in the series of “Ultra Training,” I will be sharing with you my 4 main BAND exercises you can perform anywhere & anytime using a stretching band.

Incorporating the band with the following exercises will help us to expand our range of movement because of the stretch effect, as well as strengthen our muscles due to the resistance effect.



-          When you perform the following exercises, try to find a point you can focus on to increase your stability.



Exercise # 1 – Standing Side Leg Extension

Stand tall and attach the band around one ankle. Raise your active leg up with your knee straight, and keep your heel perpendicular to the floor. Hold the position with your leg in the air while maintaining balance and slowly open the leg straight to the side, setting a 90-degree angle. Inhale and hold.  

Reps: 5-10 (each side)

Time: 5-10 seconds




Exercise # 2 – Standing Leg Extension

Stand tall and attach the band around one ankle. Raise your active leg up with your knee bent. Straighten your active leg out in front of you until your knee is almost totally straight and hold in the new position for about 5 seconds. Keep your elbows bent high and tighten your abs.

Reps: 10-20 (each side)

Time: 5 seconds




Exercise # 3 – Hip Raise with Knee Press- Out

Lie face up on the floor with your knees bent and your feet flat on the floor, supporting yourself with arms pressing against the floor. Place the band just over your knees and keep them wide- apart. Raise your hips so your body forms a straight line from your shoulders to your knees. Pause for up to 5 seconds in the up position, and then lower your body back to the starting position.

Reps: 10-20

Time: 5 seconds




Exercise # 4 – Quadruped with Leg Lift

Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Wrap the band around your front knee and back foot.  Without allowing your lower-back posture to change, raise your back leg, allowing a stretch of the band. Hold for 5-10 seconds, and then return to the starting position and repeat the exercise again.

Reps: 10-20

Time: 5 seconds


fitnessAshmoret Mishal