Full Body Loop Band Workout
Our GR!T NATION mini loop band workout below is designed to:
- Build lower body strength
- Improve glute activation
- Increase hip and knee stability
- Strengthen your core
- Improve balance and coordination
- Enhance sporting performance
- Assist with injury prevention and rehabilitation
- Increase flexibility and mobility
- Add resistance to bodyweight exercises
- Train at home, the gym, outdoors or while travelling
Whether your aim is to get stronger, tone up, improve performance, recover from injury or simply move more, you'll find workouts here to suit your goals. New workouts will be added regularly, so be sure to check back often.
Our GR!T NATION Coaching Philosophy
Fitness shouldn't feel intimidating.
We believe exercise should help you feel stronger, healthier and more confident—not leave you feeling overwhelmed.
The best training program is the one you'll actually stick with.
That's why these workouts are designed to be:
- Simple to follow
- Effective
- Time efficient
- Suitable for all fitness levels
- Easy to progress as you become stronger
Small, consistent actions create lasting change.
Safety First
Before you commence:
Please exercise within your own ability.
If you're new to exercise, returning after injury, pregnant, or have any medical conditions, seek advice from your healthcare professional before beginning a new exercise programme.
Always focus on good technique before increasing resistance or repetitions.
Choose Your Level
BEGINNER: Complete one round
INTERMEDIATE: Complete two rounds
ADVANCED: Complete three rounds
1. Squat Walks
- Place band just above knees.
- Squat slightly and keep tension on the band.
- Step side ways, keeping feet hip width apart.
- Walk 10 steps to the right, then repeat 10 steps to the left.
2. Pull-Apart Row
- Hold the band with both hands at shoulder height.
- Arms straight in front of you.
- Pull the band apart.
- Draw your hands back toward your chest.
- Extend your arms forward again under control.
- Repeat for 12-15 reps.
3. Glute Bridges
- Place the band above your knees.
- Lie on your back, knees bent, feet flat.
- Place moderate pressure outward with your knees against the band the whole time.
- Lift your hips up by squeezing your glutes, then lower back down.
- Repeat 12-15 reps.
4. Squats
- Place the band above your knees.
- Stand with your feet shoulder-width apart.
- Push your hips back and squat down.
- Drive through your heels to stand back up.
- Ensure your knees track over your toes the whole time.
- Repeat 12-15 reps.