9 Best Seated Resistance Band Exercises (with Video) (2024)

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,toimprove range of motion and flexibility;
• if you are in the office and want to some quick exerciseswithout 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 bandfor further training tips.

Training tip #2:You can make seated resistance band exercisesharder 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

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

2. Seated Resistance BandOverhead Extensions

1. Secure the resistance band at the back of a chair.
2. Grasp the band with bothhands 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

1. Runresistance bandbehindchairt shoulder level.
2. Sit on achair.
3. Hold the bandin 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

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

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 BandIsometric 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

1. Sit on achair.
2. Loop the resistance bandaround 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

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

3. Seated Resistance Band Leg Extensions

1. Attach the resistance bandto the ankle of the involved leg.
2. Secure behind achair.
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

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 BandLeg Press

1. Sit on achair.
2. Loop the resistance bandaround 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

1. Sit on a chair.
2. Loop the resistance bandaround 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

• 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

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

Seated Resistance Band Stretching

1. 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 andslowly return.

2.Seated Resistance Band Hamstring Pules 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.
4. Pules it for several seconds andslowly return to the starting position.

3. 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 andslowly return to the starting position.

More? Here are33 Resistance Band Exercises You Can Do Anywhere, Anytime.