17 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
  • if you want to try something new

Training tip #1: Resistance bands vary in size, shape, and thickness. Click here for our guide to resistance band for further training tips. 

Training tip #2: You can make seated resistance band exercises harder by sitting on an unstable surface, such as an exercise ball. Here is the guide how to choose the right exercise ball.

Pick up any of the listed exercise to create your own workout.

Seated Resistance Band Exercises for Upper Body

1. Seated Resistance Band Biceps Curls

A fit girl in a black top and pinky shorts is sitting on the white chair in the room and doing Seated Resistance Band Biceps Curls

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

2. Seated Resistance Band Overhead Extensions

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band behind her back and doing Seated Resistance Band Overhead Extensions

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

3. Seated Resistance Band Chest Press

A fit girl in a black top and pinky shorts is sitting on the white chair in the room and doing Seated Resistance Band Chest Press

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

4. Seated Resistance Band Trunk Twists

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band tied around the chair hand and doing Seated Resistance Band Trunk Twists

  1. Secure the resistance band around the handle and hold both of the resistance band ends together.
  2. Bring your upper body to the side altogether with the band.
  3. Slowly return to start position and repeat.

5. Seated Resistance Band Row

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band tied around the table leg and doing Seated Resistance Band Row

  1. Secure the resistance band around the leg of the table and hold both of the resistance band ends.
  2. Pull the elbows and the resistance band backwards bringing your shoulder blades together.
  3. Slowly return to start position and repeat.

6. Seated Resistance Band Isometric Cervical Extension

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band around her head and doing Seated Resistance Band Isometric Cervical Extension

  1. Place the middle of the band around the back of your head.
  2. Grasp the ends of the band in front of your head.
  3. Keep your neck in a neutral position with the chin slightly tucked.
  4. Extend your elbows, stretching the band in front of you.
  5. Slowly return, and keep your neck stable.

Seated Resistance Band Exercises for Lower Body

1. Seated Resistance Band Hip Flexion

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band around her hips and doing Seated Resistance Band Hip Flexion

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

2. Seated Resistance Band Hip Abduction

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band around her hips and doing Seated Resistance Band Hip Abduction

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

3. Seated Resistance Band Leg Extensions

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band around her ankle and a chair and doing Seated Resistance Band Leg Extension

 

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

4. Seated Resistance Band Hamstring Curls

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band around her ankle and the table and doing Seated Resistance Band Hamstring Curls

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

5. Seated Resistance Band Leg Press

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band around her foot and doing Seated Resistance Band Leg Press

  1. Sit on a chair.
  2. Loop the resistance band around the bottom of your feet.
  3. Hold the band in both hands.
  4. Push your leg forward against resistance band.
  5. Slowly return to start position and repeat.

6. Seated Resistance Band Pike Ups

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band behind her back and doing Seated Resistance Band Overhead Extensions

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

7. Seated Resistance Band V-Sit ups

A fit girl in a black top and pinky shorts is sitting on the white chair in the room and doing Seated Resistance Band V-Sit ups

  • Sit on a chair and place a resistance band around your feet.
  • Lift your feet off the floor and bring them to the chest.
  • By pulling the resistance band, push your legs to the floor.

8. Seated Resistance Band Hip Rotation

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band around her ankle and doing Seated Resistance Band Hip Rotation

  1. Loop the band and securely one end of the loop to the leg of the chair.
  2. Sit with the exercising side away from the attachment, and place your ankle inside the other end of the loop.
  3. Rotate your ankle outward, keeping your knee pointing forward.
  4. Hold and slowly return.

Seated Resistance Band Stretching

 

1. Seated Resistance Band Piriformis Stretch

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band around her foot and doing Seated Resistance Band Piriformis Stretch

  1. Secure the resistance band around the foot.
  2. Hold the band in both hands.
  3. Angle the leg and bring it to the chest.
  4. Hold it for several seconds and slowly return. 

2. Seated Resistance Band Hamstring Pules Stretch

A fit girl in a black top and pinky shorts is sitting on the white chair in the room and stretching her hamstring with resistance band

  1. Secure the resistance band around the foot.
  2. Hold the band in both hands.
  3. Pull the straight leg up in the air.
  4. Pules it for several seconds and slowly return to the starting position. 

3. Seated Resistance Band Hamstring Dynamic Stretch

A fit girl in a black top and pinky shorts is sitting on the white chair in the room with the resistance band hands and doing Seated Resistance Band Hamstring Dynamic Stretch

  1. Secure the resistance band around the foot.
  2. Hold the band in both hands.
  3. Pull the straight leg up in the air and slowly return to the starting position.

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