The 5 Best Resistance Loop Exercises for Strength and Hypertrophy

The loop band has become an extremely popular piece of training equipment over the last couple of years. This is mainly due to its ability to help grow the muscles of the glutes. In this article I will provide multiple exercises that can be performed with the loop band in and discuss how to successfully implement them in order too great the adaptations you’re aiming for.

4 min read
Sean Klein
Written by
Sean Klein
Published on
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In This Resource
  • Benefits of Resistance Loop Band Exercises
  • Low Cost
  • Training at Home
  • Training Whilst Traveling
  • High Resistance
  • Negatives of Loop Bands
  • Enough for Long Term Adaptations?
  • Progressive Overload
  • Conclusion
  • The 5 Best Resistance Loop Exercises for Strength and Hypertrophy

Benefits of Resistance Loop Band Exercises

Low Cost

A huge benefit to training with minimalist equipment that if often forgotten about is how low cost this is as a solution to staying healthy. If you are trying to keep expensive down then just using minimalist equipment like bands and sliders is an excellent way to do so whilst keeping in great physical condition. Yes, training in an expensive gym or home gym might be optimal, but if you’re on a budget then you need to find what is optimal for you, that might mean training with minimal equipment.

Training at Home

Many of us have very busy schedules, so finding time to get the gym can be a challenge. This shouldn’t mean that you’re not taking the time to stay healthy and active however. If you’re looking to save time by cutting out the commute to the gym and train at home, then a loop band can be an excellent option.

Training Whilst Traveling

Resistance loop bands are extremely light, making them very easy to travel with. Having some extra equipment can be the difference between being motivated to train and not moving at all. Having a travel training equipment stack can be an excellent way to ensure you stay healthy year round, a loop band can easily be part of this equipment stack.

High Resistance

Due to the recent popularity of the loop band, there have been more and more variations of loop bands being released. This has resulted in high tension bands being produced. This means that the exercises provided here can create enough stimulus with the correct band tension to create growth.

Negatives of Loop Bands

Enough for Long Term Adaptations?

It’s tough to say that loop bands are going to be enough for long term adaptations. They might move you forwards for a year, two years maximum if you’re diligent and consistant with your training. After that it is going to be difficult to see long term progress just using a loop band. That being said, if you just looking to reach a certain level and maintain it, they can be very effective at achieving maintenance volume.

Progressive Overload

Applying progressive overload to resistance bands can be extremely difficult. Yes we can add sets and reps and even band tension now. However this just isn’t enough to create a programme that successfully apply progressive overload over time. Progressive overload is where the volume and intensity of an exercise or movement pattern are manipulated (increased) over time to ensure the stimulus is always high enough to create an adaptation.


Loop bands and resistance bands are great tools for when you’re training at home, however more resistance might be needed if your results start to stagnate. In order to ensure you are making progress over the long term, you might want to consider adding some weights into your resistance training regime.

The 5 Best Resistance Loop Exercises for Strength and Hypertrophy

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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein


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