Resistance Band Strength Stations
Six resistance band stations target the major muscle groups: rows, chest press, squats, glute bridges, reverse flies, and torso rotations. Students learn safe technique and how to adjust band tension to their own level.
How to play
- Set up 6 stations, each with 4 bands, yoga mats, and a task card showing the exercise and key form cues. Make 6 groups of 4 (2 min).
- Quick demo of how to grip the band, anchor it under the feet, and adjust tension by shortening or lengthening the grip (3 min).
- Each group works for 1 minute at its station with music; when the music stops, they get 30 seconds to rotate clockwise to the next one.
- First full rotation through all 6 stations at light tension to learn the technique (9 min).
- Second rotation with 45 seconds of work: each student picks a tension that allows 12-15 controlled reps (7 min).
- At the end, each group puts away the bands from its last station and discusses which exercise they felt most and where (3 min).
Rules
- Never let go of a band under tension or point it toward anyone's face.
- Check each band for nicks or tears before using it.
- Move slowly and with control, especially on the way back to the starting position.
- Leave each station neat for the next group.
Variations
Easier
Only 4 stations and light bands for the whole group.
Standard
Six stations, two rotations, and tension chosen by each student.
Harder
Add a 2-second hold at peak tension on every rep.
Adaptations
- Limited mobility: rows, presses, and flies are done seated in a chair with the band anchored to a wall bar.
- Visual impairment: explain each exercise by guiding the movement hand over hand, and use large-print task cards.
- Higher fitness level: double up the band or use two bands for more resistance.
Learning goals
- Strengthen the major muscle groups using resistance bands.
- Follow safety rules when using strength equipment.
- Match the training load to their own level.
Equipment for a class of 25
- resistance bands: 24
- yoga mats: 12
- task cards: 6
- music: 1
Teacher tip
Inspect the bands before class and pull any that are cracked. The most common mistake is letting the band snap back at the end of a rep, so teach a slow return.
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