10 Best Mini Band Exercises You Can Do Anywhere

Mini bands are trendy, portable, easy-to-use, and offer different levels of resistance. Check out these top workout moves!

Mini bands can be incorporated into almost every workout routine — and they should be! The bands can be used for both upper and lower body resistance training. They’re also perfect for stabilizing shoulder muscles and executing lateral movements and leg extensions. With mini bands, you can target muscle groups, including your core, and maximize strength-training results. You can also use the bands for stretching — it’s a win-win fitness tool!

DynaPro mini bands are made of snap-resistant all-natural rubber, so you don’t have to worry about the bands breaking during a workout. Each mini precision loop band pack comes with four different levels of resistance. Here are 10 of the best exercises you can do (anywhere!) with your DynaPro bands:


Mini band standing kickbacks1. Mini Band Exercise: Standing Kickbacks

  • Stand in front of a chair (for balance) with feet shoulder-width apart
  • Place your mini precision loop band right above your ankles
  • Lift your right leg behind you, keeping the leg straight. Remember to squeeze your glutes as you lift.
  • Lower your right leg, and repeat the motion eight times. Switch sides and repeat!


Standing abductor lift with mini exercise band2. Mini Band Exercise: Standing Abductor Lift

  • Stand beside a chair (for balance) with feet shoulder-width apart
  • Place your mini exercise band right above your ankles
  • Lift your right leg to your side and squeeze your glutes as you lift
  • Lower your right leg, and repeat the motion eight times. Switch sides and repeat!

Lying abductor lift with resistance loop bands3. Mini Band Exercise: Lying Abductor Lift

  • Lie on your left side with your legs straight
  • Place your mini precision loop band right above your ankles
  • Lift your right leg, keeping the leg straight
  • Lower your right leg, and repeat the motion eight times. Switch sides and repeat!

Lying abductor lift with an exercise ball and a mini resistance band4. Mini Band Exercise: Lying Abductor Lift With Exercise Ball

  • Assume the Lying Abductor Lift position, but this time use an exercise ball to prop your upper body up as your feet rest on the ground
  • Place your mini precision loop band right above your ankles
  • Lift your right leg, keeping the leg straight
  • Lower your right leg, and repeat the motion eight times
  • Switch sides and repeat! The stability ball intensifies the workout and targets the core

Plank kickbacks with a mini exercise band5. Mini Band Exercise: Plank Kickback

  • Place your mini exercise band around your thighs (just above the knee), and get into the plank position with your feet shoulder-width apart
  • Lift your right leg, keeping your leg straight, as high as you can
  • Lower your right leg, and repeat the motion eight times. Switch sides and repeat!

Glute bridge hold workout with mini resistance bands6. Mini Band Exercise: Glute Bridge Hold

  • Place your mini band just above your knees, and lie on your back with your knees bent
  • Lift your hips, squeeze those glutes, and hold
  • Lower your hips and repeat the motion


Bicep curls with mini exercise bands7. Mini Band Exercise: Bicep Curls

  • Stand with your feet shoulder-width apart and wrap a mini band around your wrists, holding your wrists shoulder-width apart
  • Lower your arms and curl up. Repeat the motion


Lateral shuffle with resistance loop bands8. Mini Band Exercise: Lateral Shuffle

  • Stand with your feet shoulder-width apart and bend your knees
  • Place your mini loop band just above your ankles
  • Step out to the right, followed by your left, and shuffle along so you’re still feeling the resistance
  • After 10 steps, switch to stepping out to the left, first

Bicycle ab crunches with a mini exercise band9. Mini Band Exercise: Bicycle Ab Crunches

  • Place your mini loop band around your feet
  • Lie on the floor and place your hands behind your head and rest your feet on the ground
  • Squeeze your abdominals as you simultaneously lift your upper back and legs from the ground
  • Push and pull your legs back and forth to create the pedaling motion while turning your elbows to face the leg with the bent knee
  • Repeat!

Hip raises and leg pull-Ins with an exercise ball and a mini resistance band10. Mini Band Exercise: Hip Raise and Leg Pull-Ins With Exercise Ball

  • Place your mini loop band around your ankles and prop your legs up on your DynaPro exercise ball
  • Lie on the floor and rest your hands on the ground, palms-down, next to your hips
  • Squeeze your abdominals as you lift your your right leg from the exercise ball, toward your chest
  • Lower your hips and right leg, and repeat the motion eight times
  • Switch sides and repeat!
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