A Mini-Band Workout

Here is a reasonably well-rounded, full-body workout you can do with just a set of mini-bands and your body weight. You don’t even need to change into workout clothes as long as you are wearing things you can move in – which you really ought to be doing anyway – dress for the job you want 🙂

If you are looking for more exercises, check out the collection on this helpful resistance band page.

These are the exercises in this video:

Glute bridge with abduction

This one focuses on the largest muscle in your butt (gluteus maximus) as well as your hamstrings. Then the abduction movement works your hip abductors and the smaller muscles (gluteus medius and gluteus minimus).

Lat pulldown

This one targets your back muscles (latissimus dorsi and rhomboid).

Fire Hydrant

This movement works the gluteus maximus, but also works the core.

Overhead press

This fancy move (similar to the lat pulldown) works your shoulder muscles, including your rotator cuffs.

Donkey Kick

Donkey kicks target the gluteus maximus and medius. You can use this exercise without the bands to tighten and tone the glutes and core and prepare you for this more advanced variation.

Single-arm row

This one works your latissimus dorsi, your biceps, and your core. If you aren’t doing a pulling movement like this one regularly, please start!

Clock tap

This movement works your hip abductors, your gluteus minimus and gluteus medius. It is also excellent for your balance!

Shoulder external rotation

This exercise works your rear deltoids and your rotator cuffs. Along with the single-arm row, I think this is something we all need to do regularly to counteract the hours we spend sitting.


This wonderful move engages your quadriceps, glutes, and hamstrings. Using the mini-band during a squat helps you maintain proper form, by helping you remember to push your knees out.

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