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Loop Bands: effective exercises for home use

Here you’ll find all the LOOP BAND exercises at a glance.

Wrap the band around your legs, feet or hands and work against its resistance with every movement.

You’ll find 15 strength exercises and 3 stretching exercises with the BLACKROLL® LOOP BAND, sorted by body part. The fabric band doesn’t slip or dig into your skin and you can select your resistance from 6 different band strengths.

Key facts at a glance

  • It’s a short closed fitness band for bodyweight training with resistance bands as well as strength, activation and stretching exercises.
  • It focuses on the glutes, hips and legs, and some exercises also work the shoulders and upper back.
  • Getting started: perform 15 reps per exercise, 2–3 sets, 2–3 times a week.
  • Hold each stretching exercise for 60 s.
  • Use a light band for shoulders and a stronger one for legs and glutes.

Exercises for the glutes and legs

Glute Kickbacks

Place the LOOP BAND around your feet. Get on all fours. Engage your core muscles. Extend one leg backward so that it’s in line with your upper body. Pause briefly at the end of the contraction. Feel the tension in your glutes.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh
Training Goals

Kicks

Lie on your back. Loop the LOOP BAND around your feet. Lift your legs slightly off the floor. Bring your hands toward your head. Roll your upper body up slightly. Bend and straighten your legs alternately and in opposite directions.
Product
Repetitions
15
Body part
Upper Body
Training Goals

Side leg raise

While standing, place the BLACKROLL LOOP BAND around your ankles. Lift one foot off the ground. Move the straightened leg to the side. Move the leg back to the starting position.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh
Training Goals

Side Walk

Place the LOOP BAND around your ankles in the standing position. Bend your knees slightly. Move sideways one step at a time.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh
Training Goals

Side Walks

Place the LOOP BAND around your thighs in the standing position, directly above your knees. Bend your knees. Move sideways one step at a time.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh
Training Goals

Standing Hip Flexion

Place the LOOP BAND around your feet. Stand upright with your feet hip-width apart. Pull one knee toward your chest, bending your hip at least 90 degrees. Tighten the gluteal muscles on the opposite side. This will help you maintain an upright posture.
Product
Repetitions
15
Body part
Upper Body, Lower Body, Hips
Training Goals

Clamshell

Lie on your side and place the LOOP BAND around your knees. Bend your knees slightly. Move your upper knee upward. Return to the starting position. Keep your feet touching throughout the entire exercise.
Product
Repetitions
15
Body part
Lower Body, Glutes
Training Goals

Squats

Place the LOOP BAND around your thighs with your feet shoulder-width apart. Bend your knees. Your thighs should be parallel to the floor. Push your knees outward as you perform the movement. Return to the starting position.
Product
Repetitions
15
Body part
Lower Body, Glutes, Thigh
Training Goals

Shin Activation

While seated, place the BLACKROLL LOOP BAND around your feet. Bend one leg at the knee. Keep the other leg straight. Move the foot of the bent leg up and down.
Product
Repetitions
15
Body part
Lower Body
Training Goals

Exercises for the shoulders and upper body

Side Pull

Place the LOOP BAND around your hands in a standing position. Your palms should face inward. Keep your elbows slightly bent. Move both arms out to the sides. Return your arms to the starting position.
Product
Repetitions
15
Body part
Upper Body, Shoulders, Upper Back
Training Goals

One-arm rowing

Get into a one-legged kneeling position. Loop the LOOP BAND around your foot. Grasp the other end of the band with the opposite hand. Pull the LOOP BAND toward your body. Return to the starting position.
Product
Repetitions
15
Body part
Upper Body, Shoulders, Upper Back
Training Goals

Bridge Walkway

Place the BLACKROLL LOOP BAND around your elbows in a bench position. Bring your hands and legs together. Move sideways by alternating steps with your arms and legs.
Product
Repetitions
15
Body part
Upper Body, Shoulders, Upper Back
Training Goals

Push-up walk

Get into a push-up position. Place your feet close together. Wrap the BLACKROLL LOOP BAND around your ankles. Move sideways by alternating steps with your arms and legs.
Product
Repetitions
15
Body part
Upper Body, Shoulders, Chest
Training Goals

External Shoulder Rotation

Grasp the LOOP BAND with both hands. Apply light tension. Pull it apart by rotating your arms outward at the shoulders as far as possible. Hold this position for a moment. Return to the starting position.
Product
15
Body part
Upper Body, Shoulders
Training Goals

Exercises for the full body and core

Overhead Lunge

Place the LOOP BAND around your hands. Pre-tension the band. Stand in a stable, upright position. Push the band overhead. Perform a backward lunge. Rotate your upper body toward your front leg. Rotate your upper body back to the center. Then return to an upright stance.
Product
Repetitions
15
Body part
Upper Body, Core, Lower Body, Glutes, Thigh
Training Goals

Stretching exercises with the LOOP BAND

Use the LOOP BAND to assist with stretching exercises.

Calf Stretch

While seated, place the BLACKROLL LOOP BAND around one foot. Extend your leg. Grasp the other end of the band with both hands. Pull the BLACKROLL LOOP BAND toward your body. Hold this position.
Product
Seconds
60
Body part
Lower Body
Training Goals

ITB Stretch

Start in an upright sitting position. Place the LOOP BAND around your foot. Hold the other end of the band firmly. Lie on your back. Actively lift the leg with the band. Let it lower toward the floor over the extended leg. By increasing the tension on the band, you can intensify the stretch even further.
Product
Seconds
1 / 60
Body part
Lower Body, Hips, Thigh
Training Goals

Shoulder Stretch

Start in an upright standing position. Grasp the LOOP BAND with both hands. Raise your right arm in external rotation above your head. Bring your left arm in internal rotation behind your lower back. Pull your right arm upward to increase the stretch on the left side.
Product
Seconds
1 / 60
Body part
Upper Body, Shoulders
Training Goals

Product recommendations for LOOP BAND exercises

Resistance band
Loop Band
Loop Band

Loop Band

Available in multiple variants

€14.90
Resistance band set
Loop Band Set x 3
Loop Band Set x 3

Loop Band Set x 3

€39.90
Resistance band set
Loop Band Set x 6

Loop Band Set x 6

€69.90

FAQ

What is a Loop Band?

It’s a short, closed-loop resistance band that you loop around your legs, feet or hands to train against its resistance. It’s lightweight, fits in any bag and is suitable for strength, activation and stretching exercises.

Which muscles does the Loop Band target?

It mainly works your glutes, hips and thighs with moves such as side walks, clamshells or squats. Exercises like lateral raises, rowing or external shoulder rotation also engage your shoulders and upper back.

Which resistance should you choose?

Choose a resistance level that lets you complete all 15 reps cleanly while the last few feel challenging. For shoulder exercises a lighter resistance is usually enough; for legs and glutes it can be stronger. A set with multiple resistance levels covers both. Learn more about the comparison between resistance bands here.

What’s the difference between a Loop Band and a Super Band?

The Loop Band is short and is usually looped around your legs or hands. The SUPER BAND is significantly longer and is suitable for full-body and pulling exercises. We’ll show you here which exercises you can do with the SUPER BAND .

How often should you train with the Loop Band?

Start with 2–3 sessions a week, performing 2–3 sets of 15 reps each, and allow a day’s rest between sessions that target the same muscle group.

Can you build muscle with the Loop Band?

Yes, as long as the resistance is high enough. If an exercise feels too easy, switch to a stronger band or increase the number of repetitions.