A mini band is a 9 inch flat loop band that is ideal for targeting the smaller muscles in your hips, glutes, thighs and shoulders. These bands are versatile, portable, and can be added to bodyweight or weighted exercises to strengthen smaller muscles that can prevent your larger muscles from making big gains.
These bands may not look like much, but when you add them to certain exercises, the mini bands will work your muscles in ways that conventional movements can’t. When my clients have trouble feeling their glutes or upper back, tying a band will have them making weird faces in no time. In other words, these tiny objects can give your workout a powerful boost.
As versatile and simple as they are, you need to pay attention to the things that make min band exercises less effective. Here we will cover mini band workout tips and some common mistakes with popular mini band exercises.
4 essential workout tips for mini bands
Since you may not immediately feel the exercise of the mini band, your ego may prompt you to use a heavier band. But these exercises are not 1RM type exercises, so there is no need to go too heavy. Instead, it’s best to start on the lighter side to ensure good form and a better mind-muscle connection.
Here are some essential tips to consider when training:
- For safety reasons : With lower body exercises, it’s difficult to get the band over your shoes, around your feet, and into position. You can do this standing up (or you can invest in a set of snap buckle type bands), but it’s best done sitting down so you lose your balance and end up on a workout failure video that doesn’t become not an option.
- Form of overresistance: If you’re new to mini groups, these will train your muscles differently and make you feel them differently. You don’t want to compromise mini-group movement because you feel you can go heavier. Start light, fingernail-like, then move to a heavier band.
- Patience: There is no need to be in a hurry when putting on a mini headband on your arms and legs. The mini bands tend to roll up and pinch the skin. Believe me when I say this doesn’t feel right. so it’s best to take your time putting them on.
- Do not stretch too much: Like any other band, when overloaded, they break. Have you ever had the tape slap against your skin? You don’t want to, it hurts.
Now let’s look at three popular mini-band exercises and correct potential pitfalls before tying the band.