6 Moves to Do With a Resistance Band | Variations | Nike

A big resistance loop can help you get deeper into stretches, improve your range of motion, or give you a boost for tough stuff like pull-ups. It can also add resistance to bodyweight movements like these six from Nike Master Trainer Flor Beckmann.

If you don’t have a big loop, you can use a handled resistance band. Typically, different band colors indicate different tension levels. If you only have one band to work with, adjust your grip or anchor point to find more or less resistance when needed.

1. Squat
2. Side Step
3. Bent-Over Row
4. Pull-Apart
5. Extended Rotation
6. Single-Leg Glute Bridge

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