If you’re looking for a simple and effective tool for strength training, learning how to use a figure 8 resistance band is a great place to start. This versatile piece of equipment can target your upper body, lower body, and core from almost anywhere.
How to Use a Figure 8 Resistance Band
A figure 8 resistance band is named for its shape—it looks like a continuous loop folded into an “8” with two handholds or foot holds. Its design gives you a secure grip for pushing and pulling movements. You can adjust the intensity by chosing a band with higher or lower resistance.
Getting Started: Safety and Setup
Before you begin, check your band for any cracks, tears, or weak spots. A damaged band can snap and cause injury. Always perform exercises on a clean, flat surface to ensure the band doesn’t snag.
Start with a lighter resistance to master the form. It’s better to focus on control than to struggle with a band that’s to heavy. Proper form prevents strain and makes your workout more effective.
Upper Body Exercises
These moves will strengthen your chest, back, shoulders, and arms. The constant tension from the band builds muscle endurance.
Chest Press
- Place the center of the band across your upper back, under your shoulder blades.
- Hold a handhold in each hand at chest level, palms facing forward.
- Press your hands straight out in front of you until your arms are almost straight.
- Slowly return to the start position, keeping tension on the band.
Seated Row
- Sit on the floor with your legs straight out in front of you.
- Loop the center of the band around the soles of your feet.
- Hold the handholds with your palms facing each other, arms extended.
- Pull your hands toward your torso, squeezing your shoulder blades together.
- Pause, then slowly straighten your arms back out.
Lower Body and Glute Work
The band is excellent for activating your leg and glute muscles. The resistance helps improve stability and power.
Monster Walks
- Place the band around both ankles (or just above your knees for an easier version).
- Stand with feet hip-width apart, creating tension in the band.
- Take a wide step forward and to the side with your right foot.
- Follow with your left foot, maintaining tension and a slight bend in your knees.
- Continue “walking” forward for 10 steps, then reverse for 10 steps back.
Glute Bridges
- Lie on your back with your knees bent and feet flat on the floor.
- Place the band around your thighs, just above your knees.
- Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top.
- Your body should form a straight line from shoulders to knees.
- Lower your hips back down with control.
Core Strengthening Moves
Using the band adds a new challenge to classic core exercises. It forces your stabilizing muscles to work harder.
Standing Pallof Press
- Anchor the center of the band to a sturdy object at chest height.
- Stand sideways to the anchor point, holding the handhold with both hands at your chest.
- Step away to create tension, so the band is pulling you sideways.
- Brace your core and press your hands straight out in front of you.
- Hold for a few seconds, resisting the band’s pull to rotate your torso, then slowly return.
- Repeat on the other side.
Resisted Crunches
- Lie on your back and loop the band around your upper back.
- Hold a handhold in each hand, crossing your arms over your chest.
- Perform a standard crunch, curling your shoulders off the floor.
- The band provides extra resistance on the way up and helps control the movement on the way down.
Creating a Full Workout Routine
You can combine these exercises into a efficient circuit. Aim for 2-3 sets of 10-15 repetitions for each exercise. Rest for 30-60 seconds between sets.
Here’s a simple sample routine:
- Chest Press: 12 reps
- Seated Row: 12 reps
- Glute Bridges: 15 reps
- Monster Walks: 10 steps each direction
- Standing Pallof Press: 10 reps per side
- Rest for 60 seconds and repeat the circuit 2 more times.
Remember to warm up for 5 minutes with light cardio and dynamic stretches first. Always cool down with some static stretching afterwards to aid recovery.
Common Mistakes to Avoid
Even with a simple tool, its easy to develop bad habits. Watch out for these common errors.
- Letting the Band Go Slack: Maintain tension throughout the entire movement for maximum benefit.
- Using Momentum: Don’t jerk or swing the band. Perform each rep with slow, controlled motions.
- Poor Posture: Keep your back straight, chest up, and core engaged during standing and seated exercises.
- Choosing the Wrong Resistance: If you can’t complete a rep with good form, the band is to strong. If it feels to easy, you need more resistance.
FAQ About Figure 8 Resistance Bands
What is a figure 8 resistance band good for?
It’s excellent for full-body strength training, muscle activation, physical therapy exercises, and adding variety to home workouts. Its compact size makes it perfect for travel.
How do I choose the right resistance level?
Bands usually come in sets with different colors indicating different tensions. Start with a light or medium band. You should be able to complete your last few reps with effort but without compromising your form.
Can I use it for leg day?
Absolutely. Exercises like monster walks, squats, and leg presses work great with the figure 8 band. It provides excellent lateral resistance for your hips and glutes.
Is it better than loop bands?
It’s different, not necessarily better. The figure 8 design offers secure handholds which can make certain pushing and pulling exercises feel more stable and comfortable compared to a loop band.
How do I clean and store my band?
Wipe it down with a damp cloth after use. Never use harsh chemicals. Store it away from direct sunlight and extreme temperatures, and don’t stretch it over sharp edges when not in use.
For more detailed exercise guides and workout plans, a reliable resource is the exercise library at the American Council on Exercise: ACE Fitness Exercise Library.