1. Band Squats (Legs & Glutes)
A great lower-body exercise that fires up your glutes, quads, and hamstrings.
How to do it:
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Step on the band with feet shoulder-width apart.
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Hold the handles near shoulder height.
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Lower into a squat, keeping your chest up.
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Push through your heels to return to standing.
Benefits: -
Builds lower-body strength
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Boosts balance and stability
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Improves core engagement
2. Standing Row (Back & Shoulders)
Perfect for strengthening your upper back and improving posture.
How to do it:
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Step on the band or secure it under your feet.
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Hold both handles with palms facing each other.
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Pull the bands toward your waist, squeezing your shoulder blades together.
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Slowly release.
Benefits: -
Improves posture and back strength
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Engages rear deltoids and rhomboids
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Reduces tension from sitting or computer work
3. Chest Press (Chest & Triceps)
Target your upper body with a simple yet effective move.
How to do it:
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Anchor the band behind you (around a sturdy post or door anchor).
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Hold handles at chest level and press forward.
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Slowly return to the start.
Benefits: -
Tones chest, triceps, and shoulders
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Enhances pushing power
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Great substitute for bench pressing
4. Overhead Press (Shoulders & Arms)
This move builds shoulder strength and stability.
How to do it:
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Stand on the band with feet hip-width apart.
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Bring handles to shoulder height, palms facing forward.
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Press upward until arms are fully extended.
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Lower back down slowly.
Benefits: -
Strengthens shoulders and triceps
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Engages your core for stability
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Improves upper-body endurance
5. Banded Deadlift (Hamstrings & Core)
Train your hamstrings, glutes, and lower back with controlled resistance.
How to do it:
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Step on the band and hold handles at thigh level.
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Keep your back straight as you hinge at the hips.
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Pull up to stand tall, squeezing your glutes.
Benefits: -
Builds posterior chain strength
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Protects lower back
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Improves functional movement patterns
6. Lateral Band Walk (Glutes & Hips)
A must-do for hip and glute activation — ideal as a warm-up or finisher.
How to do it:
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Place a mini resistance band around your thighs or ankles.
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Bend slightly at the knees and step side to side.
Benefits: -
Strengthens glute medius and hip stabilizers
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Prevents injury during leg workouts
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Improves mobility and balance
7. Bicep Curl (Arms)
Simple, classic, and super effective for toning your arms.
How to do it:
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Step on the band with feet shoulder-width apart.
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Hold handles with palms facing up.
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Curl your hands toward your shoulders, then lower slowly.
Benefits: -
Builds bicep size and definition
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Strengthens grip
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Ideal for quick arm workouts anywhere
Why Train With Resistance Bands?
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Portable and lightweight — take them anywhere
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Adjustable resistance for all fitness levels
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Ideal for warm-ups, strength training, and recovery
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Joint-friendly alternative to heavy weights
Take Your Training Further
With the Limitless Fit Resistance Bands Set, you can challenge every muscle group from the comfort of home or on the go. Our bands are built for durability, comfort, and consistent resistance — helping you move, train, and grow without limits.
Start your journey today — and feel the strength of being Limitless.
→ Shop the Limitless Fit Resistance Bands Set Now