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

By Top.me
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!

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.