The 33 Best Mini Loop Bands Exercises

1. 1. Mini Loop Band Kneeling Row

   

   385,981 SETS LOGGED17.6 mSCORE

   Similar to other row variations, this compound movement primarily targets your back. By targeting each side of the body independently, you add some instability to the movement, which will help account for any differences in strength between sides. In addition the use of a mini loop band means that the tension will increase as you progress through the movement.

   • Beginner
   • Back

2. 2. Mini Loop Band Glute Bridge

   

   298,632 SETS LOGGED20.3 mSCORE

   This exercise is a variation on the more standard Glute Bridge. Like other glute bridges, this exercise is performed as a hold, and primarily targets the glutes and hamstrings. By adding a mini loop band around, and just above the knee, you can further recruit smaller muscles around your hips, and get better muscle activation in general.

   • Beginner
   • Hamstrings

3. 3. Mini Loop Band Fire Hydrant

   

   297,223 SETS LOGGED47.8 mSCORE

   This is an isolation movement that targets your glutes. The exercise involves kneeling on all fours, and raising one leg out and up against the resistance of a mini loop band. The use of a mini loop band helps to add resistance to this exercise, especially at the end of your range of motion.

   • Beginner
   • Glutes

4. 4. Mini Loop Band Single Leg Romanian Deadlift with Row

   

   277,346 SETS LOGGED18.2 mSCORE

   A compound exercise that combines balance, strength, and coordination, targeting the hamstrings, glutes, back, and biceps. The addition of a row with the mini loop band intensifies the workout, improving posture and upper body strength, offering a multifaceted benefit that surpasses traditional deadlifts.

   • Beginner
   • Back

5. 5. Mini Loop Band Glute Thrust

   

   276,534 SETS LOGGED54 mSCORE

   An excellent exercise for targeting the glutes and hamstrings, the mini loop band glute thrust amplifies the benefits of the traditional glute bridge. By adding resistance, this variation significantly increases muscle activation and strength, making it more effective for building lower body power and improving hip extension than its bodyweight counterpart.

   • Beginner
   • Hamstrings

6. 6. Mini Loop Band Standing Hip Extension

   

   275,701 SETS LOGGED43 mSCORE

   Mini Loop Band Standing Hip Extension is an isolation movement that involves extending one leg out behind you. The use of a loop band adds resistance to this movement, especially near the end of your range of motion. This exercise is particular effective for building functional strength since it’s performed from a standing position.

   • Beginner
   • Glutes
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8. 7. Mini Loop Band Tricep Press

   

   274,560 SETS LOGGED16.5 mSCORE

   By incorporating a mini loop band, this tricep press variation adds resistance throughout the movement, intensifying the muscle activation and increasing the challenge. It's a portable and effective way to target the triceps for strength and endurance improvements, suitable for at-home workouts or as a supplementary exercise in the gym.

   • Beginner
   • Triceps

9. 8. Mini Loop Band Hip Thrust

   

   245,560 SETS LOGGED23.4 mSCORE

   This exercise is a variation on the more common Hip Thrust. Like other Hip Thrusts, this exercise is a compound, bodyweight exercise that primarily targets the glutes. By placing a band between your knees, you further recruit other muscle groups around your hips.

   • Beginner
   • Glutes

10. 9. Mini Loop Band Overhead Fly

    

    232,367 SETS LOGGED19.8 mSCORE

    An isolation exercise that targets the deltoids and upper back, the overhead fly with a mini loop band adds resistance to improve muscle strength and stability. This variation offers a unique challenge, enhancing shoulder health and aesthetics better than standard flies.

    • Beginner
    • Shoulders

11. 10. Mini Loop Band Lateral Walk

    

    218,757 SETS LOGGED50.8 mSCORE

    A functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.

    • Beginner
    • Abductors

1. 11. Mini Loop Band Kneeling Bicep Curl

   

   202,179 SETS LOGGED16.8 mSCORE

   A unique take on the classic bicep curl, this exercise isolates the biceps while engaging the core due to the kneeling position. The mini loop band increases resistance throughout the curl, enhancing muscle growth and strength more effectively than traditional curls. This variation also encourages better form and engagement of stabilizing muscles.

   • Beginner
   • Biceps

2. 12. Mini Loop Band Squat

   

   168,310 SETS LOGGED34.1 mSCORE

   Mini Loop Band Squat is a bodyweight variation of Squats. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By placing a mini loop band around both legs, just above the knee, you’re forced to recruit additional smaller muscles to help keep your knees from collapsing inwards. This can be a great exercise for working towards heavier squat variations, or as a way to fine tune your form.

   • Beginner
   • Quads

3. 13. Mini Loop Band Side-Lying Clam

   

   143,814 SETS LOGGED43 mSCORE

   A variation of the clam exercise using a mini loop resistance band. Using a mini loop band allows you to increase resistance beyond just your bodyweight. This is a great exercise for improving hip stability.

   • Beginner
   • Abductors

4. 14. Mini Loop Band Lateral Shoulder Raise

   

   109,488 SETS LOGGED23.6 mSCORE

   Targeting the deltoids, this isolation exercise with the mini loop band adds resistance to improve muscle tone and strength. The band increases the difficulty compared to dumbbell lateral raises, enhancing shoulder stability and range of motion.

   • Beginner
   • Shoulders

5. 15. Mini Loop Band Alternating Leg Raises

   

   99,503 SETS LOGGED54.3 mSCORE

   Focusing on the core and lower abdominals, alternating leg raises with a mini loop band offer a challenging isolation exercise. The resistance band increases the difficulty, enhancing muscle engagement and promoting stronger, more defined abdominal muscles compared to standard leg raises.

   • Beginner
   • Quads

6. 16. Mini Loop Band Alternating Lateral Shoulder Raise

   

   91,870 SETS LOGGED23.2 mSCORE

   This exercise isolates the shoulder muscles, with the mini loop band adding resistance for increased strength and muscle definition. Alternating arms increases core engagement and stability, providing a balanced workout that surpasses the effectiveness of simultaneous lateral raises.

   • Beginner
   • Shoulders

7. 17. Mini Loop Band Lunge

   

   89,083 SETS LOGGED67.7 mSCORE

   This variation of the traditional lunge incorporates a mini loop band to add resistance, intensifying the workout for the glutes, quads, and hamstrings. The added tension from the band challenges stability and muscle endurance, making this exercise more beneficial for lower body strength and balance than its unassisted counterpart.

   • Beginner
   • Quads

8. 18. Mini Loop Band Side-Lying Hip Abduction

   

   87,725 SETS LOGGED53.2 mSCORE

   A resistance band exercise targeting the hip abductor muscles, performed in a side-lying position. By placing a mini loop band around the thighs, it adds resistance to the abduction movement, enhancing muscle activation and strength. This exercise is effective for improving hip strength and stability.

   • Beginner
   • Abductors

9. 19. Mini Loop Band Reverse Fly

   

   87,114 SETS LOGGED33.5 mSCORE

   An isolation exercise, the Mini Loop Band Reverse Fly focuses on the rear deltoids and upper back. The addition of the mini loop band increases resistance, improving muscle tension and growth compared to free-weight variations. This exercise enhances shoulder stability and posture, making it beneficial for those looking to improve upper body strength and aesthetics.

   • Beginner
   • Shoulders

10. 20. Mini Loop Band Toe Touch

    

    81,163 SETS LOGGED27.4 mSCORE

    An excellent isolation exercise for the abdominals, the toe touch with a mini loop band increases resistance, enhancing the challenge and effectiveness of the workout. This variation intensifies core engagement, promoting better muscle tone and endurance than standard toe touches.

    • Beginner
    • Abs

11. 21. Mini Loop Band Leg Raise

    

    80,679 SETS LOGGED29.8 mSCORE

    By incorporating a mini loop band, this variation of leg raises intensifies the challenge on the abdominal muscles and hip flexors, making it an excellent isolation exercise for core strengthening. The added resistance from the band promotes muscle hypertrophy and endurance, surpassing the benefits of standard leg raises.

    • Beginner
    • Abs

12. 22. Mini Loop Band Jump Squat

    

    74,431 SETS LOGGED68.9 mSCORE

    Combining plyometrics with strength training, this compound exercise targets the lower body, enhancing power, strength, and endurance. The mini loop band adds resistance to the squat phase, making the jump more challenging and increasing the intensity of the workout. This variation significantly improves lower body muscle activation and metabolic rate compared to traditional jump squats, making it an excellent choice for those looking to enhance explosive strength and burn more calories.

    • Beginner
    • Quads

13. 23. Mini Loop Band Lunge Kickback

    

    65,600 SETS LOGGED71.2 mSCORE

    A dynamic compound movement, the Mini Loop Band Lunge Kickback targets the glutes, hamstrings, and quads. By adding a kickback to the traditional lunge, it enhances hip extension, improving lower body strength and stability. The resistance band intensifies the exercise, making it more challenging than a regular lunge, promoting better muscle activation and growth.

    • Beginner
    • Quads

14. 24. Mini Loop Band Plank with Straight Leg Kickback

    

    63,504 SETS LOGGED48.5 mSCORE

    This exercise combines core stabilization with glute activation, making it an excellent compound movement for building core strength and enhancing posterior chain engagement. The straight leg kickback, intensified by the mini loop band, challenges stability and strengthens the glutes and lower back, offering a more comprehensive workout than a traditional plank.

    • Beginner
    • Abs

15. 25. Mini Loop Band Mountain Climber

    

    60,012 SETS LOGGED40.5 mSCORE

    This high-intensity compound exercise enhances cardiovascular fitness while targeting the core, shoulders, and legs. The mini loop band increases resistance, making each movement more challenging and effective in building strength and endurance, offering a superior workout compared to traditional mountain climbers.

    • Beginner
    • Abs

16. 26. Mini Loop Band Scapular Retraction

    

    55,224 SETS LOGGED27.8 mSCORE

    Focusing on the muscles responsible for scapular movement, this exercise improves posture and upper back strength. The mini loop band adds resistance, making it more effective than traditional scapular retraction exercises, ideal for preventing shoulder injuries and improving posture.

    • Beginner
    • Shoulders

17. 27. Mini Loop Band Around the World Plank

    

    53,714 SETS LOGGED46.5 mSCORE

    This exercise is a more complex and challenging variation on the more standard Plank. Similar to Planks, the goal of this exercise is to stabilize your body. The added challenge is that you need to not only balance and raise one hand off the ground, but you then need to move that hand out away from you while pushing against the tug of a mini loop band. All of this leads to significantly more instability in this exercise that you need to engage your core to stabilize. This is a great variation for anyone looking to make their Planks more challenging.

    • Beginner
    • Abs

18. 28. Mini Loop Band Hip Flexor

    

    52,474 SETS LOGGED34 mSCORE

    Targeting primarily the hip flexors, this exercise is beneficial for improving hip mobility and strength. The mini loop band adds resistance, making it more challenging than traditional hip flexor exercises. It's essential for athletes and individuals seeking to enhance lower body performance and reduce the risk of injuries.

    • Beginner
    • Quads

19. 29. Mini Loop Band Scissor Kick

    

    49,729 SETS LOGGED53.7 mSCORE

    An isolation exercise for the core and hip flexors, the mini loop band adds a resistance element that enhances muscle activation and growth. This variation intensifies the challenge on the abdominal muscles, making it an excellent option for those seeking a more strenuous core workout.

    • Beginner
    • Abs

20. 30. Mini Loop Band Standing Hip Flexion

    

    41,690 SETS LOGGED32.9 mSCORE

    This exercise isolates the hip flexors and quadriceps, enhancing strength and mobility in the hip region. The resistance offered by the mini loop band increases the exercise's intensity, providing a greater challenge and promoting muscle development beyond what's achievable with bodyweight alone.

    • Beginner
    • Quads

21. 31. Banded Glute Bridge with Alternating Leg Raise

    

    35,323 SETS LOGGED69.6 mSCORE

    This exercise is a variation on the Glute Bridge that incorporates a loop band and alternating leg raises. Like other Glute Bridge variations, this compound exercise primarily targets the glutes and hamstrings. The loop band adds resistance, increasing muscle activation. Alternating leg raises provide instability, engaging your core and identifying any imbalances in strength and stability between sides. This is a great exercise for adding challenge and variety to your glute and core workouts.

    • Intermediate
    • Glutes

22. 32. Mini Loop Band Fire Hydrant Circle

    

    17,792 SETS LOGGED52.1 mSCORE

    This exercise is a more challenging variation of fire hydrant circles. It primarily targets the muscles in and around your hips. This movement enhances hip mobility, strengthens the glutes, and improves overall lower body stability and function.

    • Beginner
    • Abductors

23. 33. Banded Curtsy Lunge

    

    5,535 SETS LOGGED81.6 mSCORE

    Banded Curtsy Lunge is a variation on the more standard Lunge that incorporates a mini loop band. Like other Lunge variations, this compound exercise primarily targets the quadriceps. The curtsy motion helps engage your hips and glutes more, while the mini loop band adds resistance, ensuring increased muscle activation and stability development. This is a great exercise for addressing strength imbalances and enhancing lower body mobility.

    • Intermediate
    • Quads