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Theraband Exercise

Timeless Fitness Tips...

Selecting Your Therabands: Therabands are color coded into many levels of resistance.

Safety: Examine your thera-band carefully for nicks, tears or punctures. These may cause the band to snap.

Using and storing: Do not store your thera-band in sunlight or use it with body oil.

Theraband Exercise

Therabands Work Out Tips


  • Keep your wrists straight and in-line with your elbows.
  • Maintain the natural width of the band to prevent the band from sliding up your legs or digging into your hands.
  • Tie a loop in the band or tie two bands together to make a handle.
  • Take normal, controlled breaths.
  • Exhale on the most difficult phase and inhale during the easiest.
  • Control your movements.
  • Warm up the muscle groups before you begin exercising.
  • Stretch when you are finished your workout routine.


  • Continue performing the exercise if you start to lose your posture. If so, stop and reposition yourself.
  • Continue performing the exercise if anything hurts while you're training.
  • Allow your wrists to bend when using the thera-band. Keep your wrists straight and in-line with your elbows.
  • Hold your breath.

Theraband Exercises

Low Impact Leg Press

Lie on back with knees bent feet on floor. Place middle of resistance band under left foot, holding 1 handle in each hand. Brint left knee to chest. Engage glutes and hamstrings, then slowly press foot out, away from body until leg is almost straight. Bring knee back to cest. Repeat for 30 seconds. Repeat on opposite side for another 30 seconds.

Knee Flexion Hamstring Curl


  • Place the band around both ankles.
  • Lie face down on the floor with your arms bent at your elbow - palms on the floor.
  • Turn your head to one side.


  • Slowly bend one knee - bringing your foot up towards your buttocks.
  • Return you foot to the floor.
  • Repeat motion with the other leg.
  • Repeat steps 1-2.


This theraband exercise targets the glutes and thighs.

Stand on middle of resistance band, holding 1 handle in each hand. Engage glutes and lift left leg out to side. Lower leg back to start and repeat on opposite side. Continue alternating legs for 60 seconds.

Chest Strengthening


  • Stand with your feet shoulder width apart.
  • Knees are slightly bent.
  • Shoulders back and posture tall.
  • Arms bent at the elbows - at right angles to the body.


  • Slowly pull your arms apart, stretching the band across your chest - inhale as you do this.
  • Slowly return your arms to the starting position - exhale as you do this.
  • Never take tension completely off the band.
  • Repeat steps 1-2.
  • Reminder: Check your positioning throughout the exercise

Increasing the intensity:

  • Walk forward on your hands, so that only your shins are in contact with the ball.
  • Repeat steps 1-3 above.

Using thera-bands for hip extension


  • Stand facing a wall.
  • Have the band looped firmly around both ankles.
  • Place your hands on the wall to stabilize yourself.
  • Maintain an upright posture.
  • Keep both knees slightly bent.
  • Reminder: When using your theraband, keep your wrists straight and in-line with your elbows. Don't allow your wrists to bend.


  • Slowly move one leg backward as far as you can without arching your back - inhale as you do this. Slowly return your leg to the starting position - exhale as you do this.

Using thera-bands for shoulder abduction


  • Holding the ends of the thera-band, one in each hand, step onto the band and place your feet hip width apart - as if you're standing on a skipping rope.
  • Knees are slightly bent.
  • Don't arch your back.


  • Raise your arms out from your sides - until they are parallel with your shoulders.
  • Do not raise your arms above shoulder level.
  • Slowly return your arms to your sides.
  • Check your posture.
  • Repeat steps 1 to 4.

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