Resistance bands are versatile tools that can be used to enhance strength training, improve flexibility, and provide a low-impact alternative to heavyweights. At the gym, with the vast array of resistance bands available, here are 12 of the best exercises you can incorporate into your routine for a full-body workout:

1.Banded Squats: Stand on a resistance band with feet shoulder-width apart and hold the handles at shoulder level. Squat down while keeping your knees behind your toes, pushing against the band’s resistance as you rise.

2.Standing Bicep Curls: Step on the middle of the band and hold one end in each hand with palms facing forward. Curl your hands towards your shoulders, feeling the resistance in your biceps.

3.Overhead Tricep Extensions: Hold the band’s center at your back with one hand and grab the other end with the arm overhead. Extend your arm up, stretching the band and focusing on contracting your tricep.

4.Standing Chest Press: Anchor a resistance band behind you at chest level and hold an end in each hand. Push forward until your arms are extended, squeezing your chest muscles.

5.Bent-over Rows: Step on a resistance band with both feet and hinge forward at the waist. Pull the bands upwards towards your hips with elbows close to your body, targeting your back muscles.

6.Lateral Band Walks: Place a looped resistance band around both legs just above the knees. Maintaining a semi-squat position, step side to side, working out the abductors.

7.Band Pull Aparts: Grip a band with both hands shoulder-width apart and arms straight out in front of you. Keeping your arms straight, pull the band outward until it touches your chest to strengthen the rear deltoids.

8.Glute Bridge with Band: Lie on your back with knees bent and place a looped band above your knees. Raise your hips while pressing knees against the band’s tension, working out glutes and hamstrings.

9.Seated Row: Sit on the floor with legs straight out and loop a resistance band around the feet’s soles. Pull back on both ends of the band, mimicking rowing motion to work on back muscles.

10Leg Presses: Sit on a bench or chair and loop a band around one foot holding ends beneath it. Extend your leg against the resistance; repeat for each leg.

11.Front Raise to Lateral Raise: Stand on the middle of a resistance band holding ends firmly with arms at sides. Lift arms straight up in front of you then lower; next lift arms out to sides to target shoulder muscles.

12.Woodchoppers: Secure one end of a long resistance band around an anchor point at waist height or lower. Grabbing another end with both hands together rotate away from anchor point engaging obliques and twisting entire torso for core conditioning.

These exercises showcase how resistance bands can effectively target multiple muscle groups, providing options for all fitness levels to create dynamic and challenging workouts at the gym.