How to Use Mini Bands for Your Strength Training Workout

Learn how to add some resistance to your workout with the help of a mini band.

Looking for a workout that requires minimal equipment? Mini bands won’t take up a large amount of space in your purse, backpack or gym bag. You can keep a pair at home or even pack them in your car for workouts on the beach or in the park.

There are different types of mini bands, depending on how much resistance you want. According to professional baseball strength and conditioning coach Jorge Canepa, mini bands help activate muscles around the hips and glutes.

Mini band exercises can be used for warmups or as part of a full-fledged workout.

“Mini bands can help improve your speed and mobility,” Canepa says. “The band can also be used to add resistance during a squat or deadlift to strengthen the abductors and adductors. Mini bands are a great tool to add resistance or help correct movement deficiencies.”

Add mini bands to your bag and get moving with these Pro Tips on how to use mini bands during your next strength training workout.


Begin by finding an exercise box or bench and sit down on it. To avoid tripping and stumbling, you’ll need to sit down before putting the mini band around your legs.

Once you find a box, place one foot at a time inside the mini band. Be sure to position the mini band below your knees. The mini band should be in contact with your shins and calves. It also should remain horizontal, without slanting.

Once you have the mini band on, get up and stand in the universal athletic position. Bend your knees slightly and put your arms to your side, with your fingers pointing toward the ground. Your feet should be underneath your hips and flat on the ground.

Once you’re in this position:

  • Pick up your right foot and move it to the side. This will create tension with the band.
  • Both of your feet should be outside your shoulders. “It’s important to not allow the mini band to collapse the knee inward,” Canepa says.
  • Bring your trailing leg slightly inward, about 2 inches. Your legs should not be touching but have a reasonable amount of space in between.
  • Resume the universal athletic position.
  • Repeat the motion, as you continue stepping to the side.
  • Once you take four steps to the side, begin moving sideways in the opposite direction.
  • Take four steps and return to your starting point.

Canepa says that you can advance the exercise by lowering the band to slightly above the ankles. This should add more resistance.

Now that you know how to incorporate mini bands into your workout, put your newfound knowledge to the test at home or in the gym. Looking for more exercises you can do from the comfort of your own home? Learn how to start a kettlebell workout with these Pro Tips.