Fire Hydrant With Resistance Bands (Clamshells)

Fire Hydrant featured

The Fire Hydrant is a great exercise that isolates your glutes. Basically all the work is done by your glutes. This exercise has a couple of names – Fire Hydrant, Clamshells, Clams – don’t be confused, essentially the difference is very small and is in the body position while performing the exercise. In this article […]

Lateral Walks With Resistance Bands

Side Step Featured

Today we are taking a closer look on lateral walks and how to make them an effective exercise by using resistance bands. You might have stumbled upon other names for this exercise like side step or crab walks. Basically they are all the same movement. Lateral walks are great to warm up your lower body […]

Archer Pulls/Rows With Resistance Bands

biqbandtraining archer pulls with resistance band

Archer Pulls or Archer Rows are great for beginners and for warming up your back for some heavier exercises. They are very easy to set up and the movement will hit your entire back, your biceps as well as your core muscles. Still they are not a substitution for heavier compound back exercises like rows […]

Pullover With Resistance Bands

biqbandtraining pullover with resistance band featured image

Looking for an exercise that builds the chest and the lats at the same time? Then don’t look further. You found it. The pullover is what you’re looking for. This old school exercise from the era of Arnold get slowly back into the gym after being neglected for years. And this is great! The great […]

Seated Row With Resistance Bands

biqbandtraining seated row resistance band featured image

Every complete back workout routine should consist out of horizontal and vertical pulling movements. Rows are the best way to get your horizontal pulling in. And you can do them very effectively by using resistance bands. Your back is one of the most important muscle groups to look great and have an amazing performance in […]

Leg Extensions With Resistance Bands

Leg Extension featured

If you want to have a strong and toned lower body you simply can’t skip squats and deadlifts. With that being said, you also shouldn’t neglect isolation exercises for your lower body. Two great exercises to make your lower body training complete are Leg Curls and Leg Extensions. The Leg Extension is the topic of […]

Leg Press With Resistance Bands

Leg Press Featured

A great alternative to squads and a good exercise to get started with lower body training – especially for beginners. Usually leg presses can be only performed in gyms since you need a machine for this exercise. Resistance bands change that and make it possible to do leg pressing at home. That’s a game changer, […]

Triceps Overhead Extension With Resistance Bands

biqbandtraining tricep overhead extension with resistance band

This is my most favorite isolation exercise for the triceps, period. And I am quite sure that you will grow to love it too. The triceps overhead extension will really challenge your triceps and help you reach your arm goals, whatever they might be. You want to build muscle mass and/or strength? You want to […]

Triceps Pushdown With Resistance Bands

biqbandtraining tricep pushdown with resistance band

Two thirds of our upper arm muscles consist of the triceps. So if you want to have stronger, muscular or simply firmer arms you need to work directly on your triceps. Also, if your goal is to get better at pressing movements, direct triceps work is essential. First time I tried resistance bands for triceps […]

Glute Bridges With Resistance Bands

biqbandtraining glute bridge resistance band featured image

Glute bridges are a great way to warm up your body for some heavier lower body work or to work on your stability. Especially if you’re recovering from an injury and it healed already enough that you want to get into some simply and light movements. If your goal is to build some more mass […]