The 69 Best Loop Bands Exercises

1. 1. Loop Band Shoulder Squeeze

   

   221,735 SETS LOGGED38.2 mSCORE

   Loop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.

   • Beginner
   • Back

2. 2. Loop Band Standing Tricep Extension

   

   154,947 SETS LOGGED12.4 mSCORE

   Targeting the triceps, this standing exercise uses a loop band to add resistance to the extension movement. It's effective for isolating the triceps, promoting muscle tone, and strength without the need for heavy weights. The loop band's versatility also allows for adjustments in resistance, making it a suitable exercise for both beginners and advanced individuals.

   • Beginner
   • Triceps

3. 3. Loop Band Bicep Curl

   

   154,395 SETS LOGGED20.5 mSCORE

   Similar to other curls, this isolation exercise targets the biceps. Using a loop band increases tension as you progress through the movement. This is a great variation for learning how to do curls, building muscle mass and developing strength at the top of the movement.

   • Beginner
   • Biceps

4. 4. Loop Band Bent Over Row

   

   137,709 SETS LOGGED32.3 mSCORE

   A compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.

   • Beginner
   • Back

5. 5. Loop Band Good Morning

   

   136,894 SETS LOGGED51.2 mSCORE

   This exercise is a variation on Good Mornings. Like Good Mornings, this exercise is a compound exercise that primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. Using a Loop Band to add resistance allows you to have more resistance at the top of the movement than the bottom.

   • Beginner
   • Hamstrings

6. 6. Loop Band Single Arm Tricep Extension

   

   130,722 SETS LOGGED17.6 mSCORE

   Loop Band Single Arm Tricep Extension is an isolation exercise that targets your triceps. By targeting one side at a time, you prevent any compensation for strength discrepancies between sides. The use of a loop band allows for increasing tension as you progress through your range of motion.

   • Beginner
   • Triceps
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8. 7. Loop Band Hammer Curl

   

   130,545 SETS LOGGED28.4 mSCORE

   Similar to other hammer curls, this isolation exercise targets the biceps, and emphasizes the long head of the biceps. The use of a loop band gives you plenty of freedom with your range of motion, while also increasing the tension as you progress through the movement. This increasing tension makes this a fantastic exercise for building strength at the top of your curl.

   • Beginner
   • Biceps

9. 8. Loop Band Seated Row

   

   125,717 SETS LOGGED28.7 mSCORE

   Similar to other Seated Row variations, this is a compound back exercise. The use of a loop band allows for increasing tension as you progress through the movement. This is especially useful if you’re looking to develop strength at the end of your rows. The downside is that there is less tension as you extend your arms, so focus on squeezing your shoulder blades together at the end of the movement.

   • Beginner
   • Back

10. 9. Loop Band Pull Up

    

    120,635 SETS LOGGED22.2 mSCORE

    Similar to other Pull Up variations, this is a compound exercise that primarily targets your back. This is an assisted variation which is great for anyone looking to build the strength needed to perform a full set of Pull Ups. Unlike some other assisted variations, the use of a loop band allows for the assistance to decrease as you move closer and closer to the bar.

    • Beginner
    • Back

11. 10. Loop Band Side Step

    

    96,971 SETS LOGGED41.1 mSCORE

    This lateral movement exercise strengthens the hips, glutes, and thighs, improving stability and promoting muscle balance. The loop band adds resistance to each step, increasing the effectiveness of the movement for strengthening the abductor muscles and enhancing overall lower body power and agility.

    • Beginner
    • Glutes

1. 11. Loop Band Lat Pulldown

   

   89,789 SETS LOGGED28.4 mSCORE

   This exercise mimics the traditional Lat Pulldown machine workout, targeting the latissimus dorsi. The loop band variation allows for a focus on form and control, offering a portable and versatile alternative to gym equipment.

   • Beginner
   • Back

2. 12. Loop Band Push Up

   

   88,888 SETS LOGGED32.8 mSCORE

   This enhanced push-up variation introduces resistance via a loop band to increase the intensity of the classic bodyweight exercise. Placing the band across the back and under the hands, it adds tension during the push-up motion, amplifying the work required by the chest, shoulders, and triceps. This variation not only strengthens these muscle groups more effectively but also encourages core engagement and stability throughout the movement.

   • Beginner
   • Chest

3. 13. Loop Band Glute Kickback

   

   87,251 SETS LOGGED25.1 mSCORE

   An isolation exercise, the Loop Band Glute Kickback targets the glutes with enhanced resistance from the loop band. It's excellent for sculpting and strengthening the glutes, offering a range of motion and resistance not easily achieved with weights.

   • Beginner
   • Glutes

4. 14. Loop Band Face Pull

   

   78,213 SETS LOGGED32.7 mSCORE

   This exercise targets the rear deltoids, traps, and upper back, promoting shoulder health and posture. The loop band adds a variable resistance, making it more accessible and effective than cable variations.

   • Beginner
   • Shoulders

5. 15. Loop Band Standing Chest Press

   

   75,188 SETS LOGGED22.3 mSCORE

   Simulating the bench press motion, this standing variation targets the chest, shoulders, and triceps. The loop band provides progressive resistance, allowing for a full range of motion and increased muscle activation. This exercise offers the benefits of pressing movements without the need for heavy equipment, making it accessible and versatile for home workouts.

   • Beginner
   • Chest

6. 16. Loop Band Shoulder External Rotation

   

   73,768 SETS LOGGED18.7 mSCORE

   Focusing on the rotator cuff muscles, this exercise enhances shoulder stability and mobility. The external rotation movement with the loop band resistance strengthens the shoulder's external rotators, crucial for injury prevention and rehabilitation. It’s suitable for all fitness levels and is especially beneficial for athletes and individuals seeking to improve shoulder health.

   • Beginner
   • Shoulders

7. 17. Loop Band Standing Hip Adduction

   

   70,567 SETS LOGGED50.7 mSCORE

   This exercise is a loop band variation of the Standing Hip Adduction. The loop band allows for greater resistance than the bodyweight variation. This exercise primarily targets the adductors, and is an effective way to help improve lower body strength and hip stability.

   • Beginner
   • Adductors

8. 18. Loop Band Standing Ab Twist

   

   70,004 SETS LOGGED26.7 mSCORE

   This core-centric exercise utilizes the loop band to add resistance to the twisting motion, engaging the obliques and entire abdominal region. It helps in developing rotational strength and flexibility, important for athletic performance and daily activities. The standing position also challenges the stabilizer muscles, enhancing overall core stability and posture.

   • Beginner
   • Abs

9. 19. Loop Band Standing Hip Abduction

   

   65,821 SETS LOGGED45.6 mSCORE

   This isolation exercise primarily targets your abductors. The use of a loop band gives you more control over the resistance. By performing this exercise while standing and balancing on one leg, this can be a great way to develop functional strength and stability in your hips.

   • Beginner
   • Abductors

10. 20. Loop Band Overhead Shoulder Stretch

    

    63,215 SETS LOGGED7.3 mSCORE

    Loop Band Overhead Shoulder Stretch is primarily a mobility exercise that targets the shoulders. By using a loop band, you can add gentle resistance to the stretch, which can help improve flexibility and range of motion in your shoulders. This is a great addition to warm-ups or cool-downs, especially for those looking to enhance shoulder health and mobility.

    • Beginner
    • Shoulders

11. 21. Loop Band Standing Incline Chest Press

    

    63,002 SETS LOGGED61.4 mSCORE

    Focusing on the upper chest and front shoulders, this variation uses a loop band to replicate the incline press. The standing position engages the core and lower body for stability, offering a comprehensive upper body workout that enhances muscle tone and strength. The loop band's adjustable tension allows for a controlled and effective workout, suitable for home or gym settings.

    • Beginner
    • Chest

12. 22. Loop Band Chin Up

    

    59,156 SETS LOGGED45 mSCORE

    The Loop Band Chin Up uses a looped resistance band attached to a pull-up bar to assist with the chin-up motion. This variation is perfect for beginners or those working on improving their upper body strength, as the band helps lift some of the body's weight, making the chin-up more accessible.

    • Beginner
    • Back

13. 23. Loop Band Standing Decline Chest Press

    

    55,096 SETS LOGGED39 mSCORE

    Targeting the lower chest muscles, this exercise is performed standing, using a loop band to mimic the decline press movement. It provides an effective way to isolate and strengthen the lower pectorals, enhancing the chest's overall definition. The band's resistance can be easily adjusted, making this variation suitable for various fitness levels while also engaging the core due to the standing position.

    • Beginner
    • Chest

14. 24. Loop Band Single Arm Incline Chest Press

    

    47,290 SETS LOGGED45.4 mSCORE

    Similar to other Bench Press variations, this compound exercise primarily targets the chest, shoulders, and triceps. By performing this exercise on a single side, there is a greater need to recruit your core, as well as prevents you from compensating for any discrepancies in strength between sides. The incline of the bench places more emphasis on your upper chest and shoulders, while the use of loops bands allows for increasing resistance as progress throughout your range of motion.

    • Beginner
    • Chest

15. 25. Loop Band Shoulder External Rotation at 90°

    

    47,179 SETS LOGGED32.6 mSCORE

    Performed with the elbow bent at a 90-degree angle, this variation targets the rotator cuff in a position that is common in daily activities and sports. The loop band provides adjustable resistance, making it an effective way to strengthen the shoulder muscles responsible for external rotation, enhance stability, and prevent injuries.

    • Beginner
    • Shoulders

16. 26. Loop Band Romanian Deadlift

    

    43,707 SETS LOGGED55.3 mSCORE

    Targeting the posterior chain, including the hamstrings, glutes, and lower back, this variation uses a loop band to add resistance to the hinge movement. The band's tension increases as you stand, mimicking the resistance profile of traditional weightlifting while being gentler on the lower back. This exercise improves flexibility, strength, and posture, making it a valuable addition to lower body and core training routines.

    • Beginner
    • Hamstrings

17. 27. Loop Band High Pull

    

    43,599 SETS LOGGED32.7 mSCORE

    This compound movement works the shoulders, traps, and upper back. The loop band creates an adaptable resistance, making it easier on the joints compared to barbell high pulls while still promoting strength and muscle growth.

    • Beginner
    • Shoulders

18. 28. Loop Band Deadlift

    

    43,362 SETS LOGGED43.9 mSCORE

    A compound exercise, the Loop Band Deadlift focuses on the posterior chain, including the hamstrings, glutes, and lower back. Using a loop band offers progressive resistance, improving form and strength over traditional deadlifts.

    • Beginner
    • Hamstrings

19. 29. Loop Band Seated Shoulder Press

    

    43,148 SETS LOGGED39.7 mSCORE

    Performed seated with a loop band, this exercise focuses on shoulder and upper body strength. The seated position ensures stability and allows for concentrated effort on the deltoids as the band provides resistance throughout the press motion. This variation is excellent for isolating the shoulders, enhancing muscular endurance, and can be particularly beneficial for individuals with limited lower body mobility.

    • Beginner
    • Shoulders

20. 30. Loop Band Back Squat

    

    39,795 SETS LOGGED69.7 mSCORE

    Loop Band Back Squat is a variation of squats. Like other squats, this compound movement primarily targets the quadriceps. The use of a loop band allows for more resistance than simply body weight, especially at the top of the movement. As you descend into the squat, the tension on the loop band will decrease making this a great variation for anyone with limited mobility in a deep squat position.

    • Beginner
    • Quads

21. 31. Loop Band Negative Pull Up

    

    39,062 SETS LOGGED26.1 mSCORE

    Similar to the Negative Chin Up but with a wider, overhand grip, the Loop Band Negative Pull Up targets the lats, biceps, and shoulders. The loop band provides assistance, allowing the practitioner to focus on a slow and controlled descent, enhancing muscle endurance and strength.

    • Beginner
    • Back

22. 32. Loop Band Shoulder Internal Rotation at 90°

    

    38,009 SETS LOGGED29.5 mSCORE

    Optimizing the rotator cuff's strength at a functional angle, this exercise focuses on internal rotation with the arm at a 90-degree angle. The loop band allows for controlled resistance, aiding in the development of shoulder stability and strength, which is essential for both daily activities and athletic performance.

    • Beginner
    • Shoulders

23. 33. Loop Band Single Arm Fly

    

    35,574 SETS LOGGED25.4 mSCORE

    This exercise targets the chest and shoulder muscles, emphasizing unilateral movement to improve muscle balance and joint stability. The loop band adds tension throughout the motion, enhancing the activation of the pectoral muscles and providing a unique challenge compared to traditional weightlifting. It's effective for sculpting the chest, improving posture, and can be easily adjusted for all fitness levels.

    • Beginner
    • Chest

24. 34. Loop Band Shoulder Internal Rotation

    

    35,147 SETS LOGGED9 mSCORE

    This exercise targets the internal rotator muscles of the shoulder, improving strength and stability. With the loop band, it provides a safe and effective method to enhance the muscular balance within the shoulder complex, critical for maintaining joint health and function. It's particularly useful for individuals recovering from shoulder injuries or looking to prevent them.

    • Beginner
    • Shoulders

25. 35. Loop Band Front Squat

    

    33,680 SETS LOGGED71.5 mSCORE

    Loop Band Front Squat is a variation on the more standard Front Squat. Like other Squat variations, this compound exercise primarily targets the quadriceps. The use of a loop band allows you to add more resistance to this exercise, especially at the top of the movement. This is a great exercise for anyone with mobility limitations, and struggles to keep good form at the bottom of their squats.

    • Beginner
    • Quads

26. 36. Loop Band Wide Grip Pull Up

    

    33,119 SETS LOGGED54.9 mSCORE

    Adds resistance to wide grip pull-ups using a loop band, increasing difficulty and muscle engagement in the lats, shoulders, and arms. This variation is perfect for those seeking to progress in their pull-up performance while focusing on upper body strength and endurance.

    • Beginner
    • Back

27. 37. Loop Band Sumo Deadlift

    

    30,491 SETS LOGGED48.3 mSCORE

    Incorporating the wide stance of the sumo deadlift, this variation uses a loop band to provide resistance, targeting the glutes, hamstrings, and inner thighs. It's an effective lower body exercise that also engages the lower back and core, improving posture, strength, and flexibility. The loop band allows for a controlled lift, reducing strain on the spine compared to traditional weights.

    • Beginner
    • Quads

28. 38. Loop Band Push Up on Knees

    

    29,778 SETS LOGGED54.1 mSCORE

    Modifies the traditional push-up by incorporating a loop band for added resistance and performing the exercise on the knees to reduce intensity. This variation targets the chest, shoulders, triceps, and core, with the loop band increasing resistance as the arms extend, enhancing muscle activation and growth. Ideal for beginners or those rehabilitating from injury, this exercise strengthens the upper body while minimizing strain, providing a scalable challenge as strength and confidence grow.

    • Beginner
    • Chest

29. 39. Loop Band Overhead Pull Apart

    

    29,009 SETS LOGGED20.3 mSCORE

    A dynamic exercise targeting the posterior shoulder muscles, upper back, and improving shoulder mobility. By pulling the loop band apart overhead, it effectively engages the rear deltoids, rhomboids, and traps, essential for enhancing posture and reducing the risk of shoulder injuries. The overhead motion increases shoulder flexibility and strength, making it an excellent addition to both warm-up routines and strength training sessions.

    • Beginner
    • Back

30. 40. Loop Band Superman Press

    

    28,754 SETS LOGGED21.6 mSCORE

    This exercise is a more complex variation of the superman. Like a standard superman, this exercise primarily targets your back, lower back, glutes, and hamstrings. In addition to the usual benefits of a superman, the added movement gives you more range of motion to help engage your back.

    • Beginner
    • Lower Back

31. 41. Loop Band Negative Chin Up

    

    25,443 SETS LOGGED29.5 mSCORE

    Focusing on the eccentric (lowering) phase of the chin-up, the Loop Band Negative Chin Up uses a looped resistance band for assistance. This exercise emphasizes controlled descent, improving strength and muscle growth in the biceps, forearms, and back, and is ideal for building up to unassisted chin-ups.

    • Beginner
    • Back

32. 42. Loop Band Squat to Shoulder Press

    

    23,321 SETS LOGGED73.2 mSCORE

    Combining a squat with a shoulder press, this compound exercise targets the lower body, core, and shoulders in one efficient movement. The loop band increases resistance during the press, intensifying the workout and maximizing muscle engagement. This variation not only builds strength and power but also improves coordination and balance, making it a versatile exercise for full-body conditioning.

    • Beginner
    • Quads

33. 43. Loop Band Underhand Front Raise

    

    19,066 SETS LOGGED35.8 mSCORE

    Loop Band Underhand Front Raise is a variation on the more standard Front Raise. Like the Front Raise, this is an isolation exercise that primarily targets the shoulder's anterior deltoid (front of the shoulder). The use of a loop band increases resistance as you lift, making this a great exercise for building strength at the top of the movement, and the underhand grip can provide a more comfortable wrist position.

    • Beginner
    • Shoulders

34. 44. Loop Band Standing Single Arm Row

    

    15,635 SETS LOGGED27.9 mSCORE

    This exercise emphasizes the back, biceps, and shoulders, utilizing a loop band for resistance. It allows for a focused, unilateral workout, helping to correct imbalances and strengthen the core due to the stability required. The standing single arm row is excellent for improving posture, enhancing muscular endurance, and can be adapted for all fitness levels.

    • Beginner
    • Back

35. 45. Loop Band Straight-Arm Pull Down

    

    14,654 SETS LOGGED19.2 mSCORE

    This exercise targets the latissimus dorsi, engaging the core and arms in a standing position. Using a loop band to simulate the pull-down motion, it offers a portable alternative to machine workouts, enhancing back strength and muscle definition. The straight-arm variation focuses on lat engagement, promoting better posture and upper body strength.

    • Beginner
    • Back

36. 46. Loop Band Pulse Lunge

    

    13,755 SETS LOGGED55.4 mSCORE

    Loop Band Pulse Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets the quadriceps. Unlike other variations, this exercise doesn’t progress you through a full lunge, but instead has you pulse up and down from a shallow to a deep lunge. This keeps more tension in your legs throughout the exercise without allowing you to rest as you return to the starting position. The use of a loop band allows you to add resistance to the movement, especially at the top.

    • Beginner
    • Quads

37. 47. Banded Y Fly

    

    13,298 SETS LOGGED21.1 mSCORE

    Banded Y Fly is an isolation exercise that primarily targets the shoulders, specifically the upper trapezius and deltoids. By using a resistance band, you add constant tension throughout the movement, which can help improve shoulder stability and strength. Additionally, the Y position helps to engage the shoulders in a different plane of motion compared to typical fly exercises.

    • Beginner
    • Back

38. 48. Loop Band Seated Single Arm Row

    

    12,131 SETS LOGGED21.9 mSCORE

    This exercise targets the back, shoulders, and biceps by mimicking the rowing motion with a loop band. Performed seated, it allows for focused engagement of the muscles and the ability to adjust resistance easily by changing the band tension. This unilateral exercise helps in correcting muscle imbalances and strengthening the core due to the stabilization required during the movement.

    • Beginner
    • Back

39. 49. Loop Band Single Arm Archer Pull

    

    11,598 SETS LOGGED19.3 mSCORE

    Mimicking the action of drawing a bow, this exercise isolates the upper back, shoulders, and arms with a focus on unilateral strength and stability. The loop band provides adjustable resistance, allowing for a full range of motion and engagement of the muscles in a unique way that promotes balance, coordination, and functional strength. It's especially beneficial for those looking to enhance their pulling capabilities and for athletes in sports requiring strong unilateral upper body strength.

    • Beginner
    • Shoulders

40. 50. Pallof Press and Twist

    

    11,185 SETS LOGGED37.6 mSCORE

    Pallof Press and Twist is a variation on the standard Pallof Press. This is an anti-rotation exercise that primarily targets your core. By adding a twist at the end of the press, you engage your obliques more and introduce a dynamic element to the movement. This variation is excellent for building stability, control, and strength in your core, particularly focusing on rotational resistance.

    • Beginner
    • Abs

41. 51. Full Kneeling Pallof Press

    

    7,844 SETS LOGGED34.3 mSCORE

    Full Kneeling Pallof Press is a core stability exercise that primarily targets the obliques. By performing this exercise in a kneeling position, you reduce lower body involvement and focus on core stabilization. The use of a cable or resistance band allows for consistent tension and controlled resistance, making this a great exercise for building core strength and stability.

    • Beginner
    • Abs

42. 52. Banded Leg Drive

    

    6,826 SETS LOGGED27.6 mSCORE

    Banded Leg Drive is a compound exercise that primarily targets the glutes and hamstrings. By using a band for resistance, you add extra tension throughout the movement, especially at the top. This exercise helps improve muscle activation and functional strength. It's an excellent way to train for explosive leg drive important for sports and other athletic activities.

    • Beginner
    • Quads

43. 53. Loop Band Leg Press

    

    6,026 SETS LOGGED69.4 mSCORE

    Simulating a Leg Press, the loop band offers lower body strength training without the need for heavy machinery. This variation allows adjustable resistance, focusing on the quads, hamstrings, and glutes with improved safety.

    • Beginner
    • Quads

44. 54. Standing Loop Band Hamstring Curl

    

    5,925 SETS LOGGED20.7 mSCORE

    Performed standing, this variation targets the hamstrings with the added challenge of maintaining balance, engaging the core and stabilizer muscles. The loop band provides adjustable resistance, allowing for a focused workout on the hamstrings while also improving posture and functional strength. It's versatile and suitable for a range of fitness levels, offering benefits

    • Beginner
    • Hamstrings

45. 55. Bodyweight Kneeling Banded Deadlift

    

    5,491 SETS LOGGED15.1 mSCORE

    Bodyweight Kneeling Banded Deadlift is a variation on the more standard Deadlift. This compound exercise primarily targets the glutes, hamstrings, and lower back. By performing this exercise while kneeling and using a loop band, you introduce instability and resistance, which can help improve muscle activation, balance, and stability. This is an excellent exercise for beginners and those with mobility limitations.

    • Beginner
    • Hamstrings

46. 56. Pallof Press Walk Out

    

    5,217 SETS LOGGED34.7 mSCORE

    Pallof Press Walk Out is a variation of the Pallof Press that primarily targets the core. This is an anti-rotation exercise that helps improve stability and core strength. By performing the exercise while walking out, you add more instability, making it a great way to enhance muscle activation and build functional strength.

    • Beginner
    • Abs

47. 57. Supine Pallof Press

    

    4,784 SETS LOGGED40 mSCORE

    Supine Pallof Press is an anti-rotation core exercise performed lying on your back. This variation targets your core muscles while minimizing strain on your lower back. By using a cable machine, you can maintain consistent tension throughout the press, making it an excellent choice for developing core stability and strength, especially for those looking to reduce lower back involvement.

    • Beginner
    • Abs

48. 58. Loop Band Leg Extension

    

    4,533 SETS LOGGED35.1 mSCORE

    Loop Band Leg Extension is an isolation exercise that targets the quadriceps. By using a loop band, you can add resistance to the movement, especially as you extend your leg. This exercise allows for a good range of motion and can help build strength and muscle mass in the quadriceps. It’s a great option for anyone looking to perform Leg Extensions without access to a machine.

    • Beginner
    • Quads

49. 59. Prone Loop Band Hamstring Curl

    

    4,127 SETS LOGGED0.5 mSCORE

    Prone Loop Band Hamstring Curl is an isolation exercise that targets the hamstrings. Performing this exercise while lying prone on a bench or mat helps to isolate the hamstrings more effectively. The use of a loop band allows for increasing resistance as you curl your legs upward, making it great for building strength and muscle mass in the hamstrings. This variation also helps you maintain good form throughout the movement.

    • Beginner
    • Hamstrings

50. 60. Loop Band Hip Thrust

    

    3,196 SETS LOGGED15.8 mSCORE

    Focusing on the glutes and hamstrings, this variation introduces an adjustable resistance with the loop band, enhancing the thrust movement's effectiveness for building strength and muscle in the lower body. It's superior for isolating the glutes compared to traditional hip thrusts.

    • Beginner
    • Glutes

51. 61. Reverse Lunge With 1/2 Kneeling Pallof Press

    

    2,889 SETS LOGGED35.7 mSCORE

    Reverse Lunge With 1/2 Kneeling Pallof Press is a compound exercise that targets the quads, glutes, and core. This exercise combines a reverse lunge with a Pallof Press, challenging your core stability as you press. The anti-rotation element of the Pallof Press adds an additional core stabilization demand, making this an effective exercise for improving overall strength and stability.

    • Intermediate
    • Abs

52. 62. Loop Band Bulgarian Split Squat

    

    2,878 SETS LOGGED15.2 mSCORE

    Loop Band Bulgarian Split Squat is a variation on the more standard Bulgarian Split Squat. Similar to other variations, this compound exercise primarily targets the quads. The use of a loop band increases resistance as you progress through the movement, particularly emphasizing the quads at the top. This variation can help highlight and address any strength imbalances between sides while also enhancing muscle activation.

    • Intermediate
    • Quads

53. 63. Loop Band Plank Row

    

    2,232 SETS LOGGED31 mSCORE

    Combining the core stabilization benefits of a plank with the upper body strength development of a row, this exercise challenges multiple muscle groups simultaneously. The loop band adds resistance to the rowing motion, increasing the engagement of the back, shoulders, and arms, while maintaining a plank position intensifies the workout for the core muscles. It's a comprehensive exercise that enhances coordination, strength, and stability.

    • Beginner
    • Abs

54. 64. Loop Band Side Plank Row

    

    1,839 SETS LOGGED40.1 mSCORE

    Integrating the core-strengthening benefits of a side plank with the back and arm engagement of a row, this challenging variation uses a loop band to add resistance. It targets the obliques, shoulders, and upper back, enhancing core stability and upper body strength in a single movement.

    • Beginner
    • Abs

55. 65. Partner Banded Reverse Leg Raise

    

    802 SETS LOGGED30.6 mSCORE

    Partner Banded Reverse Leg Raise is a compound bodyweight exercise that primarily targets the glutes and hamstrings. The use of a resistance band adds additional resistance and forces more muscle activation while your partner provides guidance and support to maintain form. This is a great exercise for adding variety to your lower body workouts, building muscle mass, and strength in your posterior chain.

    • Beginner
    • Glutes

56. 66. Partner Band Sprint

    

    792 SETS LOGGED0.8 mSCORE

    Partner Band Sprint is a dynamic, compound exercise that involves sprinting against the resistance provided by a partner holding a resistance band. This exercise primarily targets the muscles of the lower body, including the quads, hamstrings, and glutes. The added resistance increases the demand on explosive power and speed, making it a great option for developing overall sprint performance and lower body strength. The partner adds an element of variability and real-time resistance adjustment.

    • Beginner
    • Quads

57. 67. Partner Standing Chest Press

    

    397 SETS LOGGED15.4 mSCORE

    This exercise is a variation of the standard chest press performed with a partner. This compound movement primarily targets the chest, shoulders, and triceps. By standing and pressing against your partner's hands, you add dynamic resistance, which can improve functional strength and stability. This exercise is also a great way to incorporate cooperation and balance into your workout.

    • Beginner
    • Chest

58. 68. Partner Pallof Twist

    

    365 SETS LOGGED22.5 mSCORE

    Partner Pallof Twist is a compound exercise that primarily targets the core, specifically the obliques. By working with a partner, you add resistance by having them hold a band or cable, creating tension as you twist away. This variation introduces an element of cooperation and instability, challenging your stability and rotational strength more effectively than the solo Pallof Press.

    • Beginner
    • Abs

59. 69. Partner Band Jump

    

    194 SETS LOGGED18.3 mSCORE

    Partner Band Jump is a compound exercise involving a resistance band and a partner to create resistance. This explosive exercise primarily targets the quadriceps, calves, and glutes. By having a partner add resistance with the band, it challenges your jumping ability and helps improve power, stability, and coordination. This can be a great addition to any plyometric routine.

    • Beginner
    • Quads