Seated Resistance Band Exercises: 9 Resistance Band Exercises You Can Do on a Chair

By Top.me
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Resistance band exercises on a chair are a great tool to build strength or rehabilitate from injuries.

Seated resistance band exercises are useful:

  • for the elderly to prevent, if not reverse, the decline in muscle strength as well as improve balance, posture and functional movement;
  • for those in rehab, to improve range of motion and flexibility;
  • if you are in the office and want to some quick exercises without leaving your chair!

Resistance band exercises that can be done while seated range from leg extensions to bicep curls. Here are 9 great exercises to do today.

Training tip #1: Resistance bands vary in size, shape, and thickness. Click here for our guide to resistance band for further training tips. For these seated resistance band exercises, aim for 8 to 25 reps for 2 to 3 sets with lighter bands.

Training tip #2: You can make seated resistance band exercises harder by sitting on an unstable surface, such as an exercise ball.

1) Seated Resistance Band Biceps Curls

  • Sit on a chair and hold the resistance band with one foot. 
  • Grasp the band with one hands, palm up, arms straight at your sides.
  • Pull upward, bending at elbow.
  • Slowly return to start position and repeat.

2) Seated Resistance Band Overhead Extensions

  • Secure the resistance band at the back of a chair.
  • Grasp the band with both hands behind your head, elbows bent by your ears.
  • Extend the arms straight overhead, keeping the elbows in place.
  • Slowly return to start position and repeat.

3) Seated Resistance Band Chest Press

  • Run resistance band behind chair t shoulder level.
  • Sit on a chair.
  • Hold the band in hands, arms out from side, elbows bent.
  • Push forward, straightening your elbows.
  • Slowly return to start position and repeat.

4) Seated Resistance Band Hip Flexion

  • Sit on a chair.
  • Loop the resistance band around yours thighs, slightly above your knees. Stabilize the ends of the band under opposite foot.
  • Lift one leg up, slowly return.
  • Repeat.

5) Seated Resistance Band Hip Abduction

  • Sit on a chair.
  • Loop and tie the resistance band around yours thighs, slightly above your knees.
  • Move thighs apart.
  • Return to start position and repeat.

6) Seated Resistance Band Leg Extensions

  • Attach the resistance band to the ankle of the involved leg.
  • Secure behind a chair.
  • Sit on a chair, with leg bent to 90 degrees.
  • Straighten the leg.
  • Slowly return to start position.

7) Seated Resistance Band Hamstring Curls

  • Sit on a chair and lean back.
  • Hold the resistance band with both hands..
  • Loop the band around ankle.
  • Extend leg up, keeping knee straight.
  • Slowly return to start position.

8) Seated Resistance Band Kick Squats

  • Sit on a chair.
  • Loop the resistance band around the bottom of your feet.
  • Hold the band in both hands.
  • Pull your legs in as when squatting.
  • Slowly return to start position and repeat.

9) Seated Resistance Band Pike Ups

  • Sit on a chair.
  • Loop the resistance band around the bottom of your feet.
  • Hold the band in both hands.
  • Bring your straight legs and your upper body together.
  • Keep the abs engaged.
  • Slowly return to start position and repeat.

More? Here are 33 Resistance Band Exercises You Can Do Anywhere, Anytime.

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