Women performing exercises with mini loop bands.

Exercises with Mini Loop Bands

Mini loop bands are resistance bands that measure about 22cm (9 inches) in length and are looped in design. They are lightweight, easy to store, and compact — perfect for workouts on the go. Despite their lightness, they provide significant resistance and deliver impressive results. These bands are versatile and can target various muscle groups, offering the potential for a full-body workout. 

While regular resistance bands offer numerous exercises, mini-loop bands are ideal for those seeking a portable tool that easily fits into even the smallest spaces in a workout bag. Here are some exercises to inspire you to add a pair to your fitness routine.


Benefits of Mini Loop Bands

Mini loop or mini exercise bands offer numerous benefits, making them a valuable addition to any fitness routine beyond their many simple applications. 


Mini bands are lightweight and easy to carry, perfect for home workouts, gym sessions, or travel.


Suitable for all fitness levels, mini loop bands can be used for a wide range of exercises targeting different muscle groups.

Increased resistance

By providing varying levels of resistance, these bands can help progressive build strength and endurance.


Mini resistance bands offer a low-impact alternative to traditional weightlifting, reducing the risk of injury while delivering effective resistance training.

Different Materials Used in Mini Resistance Bands

Fabric, one of the type of the different materials used in mini loop bands.

For personalized comfort, mini loop resistance bands diverse materials with unique properties.


When it comes to mini bands, latex takes the cake for elasticity and durability, offering consistency and resistance for workouts. Plus, they are a budget-conscious option that’s widely available. 

Thermoplastic Elastomer (TPE)

TPE offers a guilt-free alternative to latex. This synthetic material delivers impressive stretch and durability, perfect for those with latex sensitivities. Plus, TPE bands are recyclable, making them a win for your body and the planet. 


Fabric mini bands are a game-changer for those who prioritize comfort. Made from a breathable blend of cotton, polyester, and rubber, these bands hug your skin gently without slipping during lower body exercises. Plus, their durable construction resists rolling or snapping, ensuring a worry-free workout.


Solid rubber mini bands prioritize raw strength. They’re incredibly durable and offer intense resistance, perfect for pushing your limits. However, unlike latex or TPE bands, they may not be as stretchy or comfortable, making them a better fit for seasoned exercisers who prioritize pure strength over flexibility.


Silicone bands offer a compelling combination of features. Exceptional durability and resistance make them ideal for those seeking a serious workout. Additionally, they are hypoallergenic, long-lasting, and easy to clean.

Mini loop bands come in a variety of materials, each with its strengths. Consider your workout goals, comfort preferences, and any allergies to choose the material that best suits your needs!

Mini Loop Band Exercises to Try

Band Pull Apart

How to do band pull apart using mini loop bands.
  1. Stand with your feet hip-width apart and your shoulders aligned over your hips.
  2. Place both hands inside the band with palms facing inward. Straighten your arms and engage your core.
  3. Press the backs of your hands into the band and pull your hands away from each other.
  4. Hold the position for 5 seconds, then release. Repeat 8 to 10 times.


  • Perform the same movement with palms facing up to engage the chest and biceps.
  • Perform the same movement with palms facing down to engage the shoulders.


Single Leg Bridge Lifts

Single leg bridge lifts with mini loop bands.
  1. Set up the mini-resistance band based on your preferred difficulty level. 
  2. Lie on your back and bend your needs so your feet are flat on the floor, positioned about hip-width apart. Press the band outward with your knees throughout the exercise, ensuring they don’t cave in. 
  3. Once the band is securely in place, lift one foot off the ground and extend it, aligning your knees with each other. 
  4. When ready, drive your hips up through the heel of the foot on the ground, continuing to press your knees outward toward the band.
  5. At the top of the bridge, hold for 1-2 seconds, fully activating and squeezing your glutes.
  6. Lower yourself back down to the ground to start another rep. For more of a challenge, shift your heel further away from your butt to engage your hamstring.

Plank Kickbacks

Performing plank kickbacks with mini loop bands.
  1. Begin by laying face down and getting into a plank position with, only your elbow and feet touching the ground.
  2. Once in position, wrap the resistance band around your feet (like for standing kickbacks) or around your thighs above the knees, which is easier. 
  3. Return to the plank position. When steady, kick your right leg upward, driving your heel straight up into the air as high as possible.
  4. At the top of the kick, engage your glutes and squeeze. Hold the squeeze for 1-2 seconds for maximum results. 
  5. Lower your leg back down and continue with the same leg until you reach the desired number of repetitions.

Bicep Ab Crunches

  1. Begin by lying on your back with your knees positioned over your hips. Place the resistance band around the arches of each foot.
  2. Rest your hands behind your head, ensuring that you’re not pushing your head forward and that your chin is not tucked into your neck. Keep your chin pointed straight upwards as if a string from the ceiling is pulling it up. 
  3.  When ready, keep your knees slightly separated. Extend your left leg and twist your torso so that your right knee moves toward your left elbow. Due to the resistance band, the knee and elbow may not touch and that’s fine.
  4. Bring your right leg back to the starting position, then alternate by extending your right leg and moving your left knee toward your right elbow. 

Repeat the movement, alternating sides, to complete the desired number of repetitions.

Hamstring Stretch

  1. Lie on your back and wrap the loop bands around your feet.
  2. Hold the other end of the band with both hands and gently pull your foot up into the air. Keep your knee straight and ensure it doesn’t splay outward.
  3. Stretch as far as you comfortably can while being cautious not to overextend.

Always perform this stretch with care to avoid injury.

Quad Stretch

  1. Begin by lying on the left side with the mini resistance band nearby. 
  2. Start by stretching your leg. Wrap the resistance band around your right foot, holding the other end with your right hand.
  3. Keep your leg extended straight out on the ground or mat while bending your right knee.
  4. When ready, extend your right arm overhead and gently pull your right foot back towards your buttocks. Avoid overstretching to prevent injury.
  5. Hold the stretch with your hands overhead for the desired duration.
  6. Once finished, switch sides and stretch the other leg in the same manner.

Shoulder and Back Stretch

Activating back and shoulder muscles using mini loop bands.
  1. Start by holding the band in both hands, about shoulder-width apart.
  2. When ready, pull the band apart while retracting your shoulder blades.
  3. Hold the stretch at full extension for a few seconds, then return to the starting position.

Perform this stretch to improve shoulder mobility and flexibility.

These exercises can activate muscles throughout the entire body. However, for safety, it’s strongly recommended to consult with a fitness expert before incorporating them into your routine. Overall, these mini-band exercises provide a convenient and efficient method to build strength, enhance flexibility, and improve your overall workout regimen.

Heavy Duty Mini Resistance Bands with Super Exercise Bands

Super Exercise Bands, heav-duty mini loop bands with 10-pack for gradual progress.

Choosing the right mini loop bands is crucial for the efficiency and effectiveness of your workouts. Consider factors such as fitness goals, resistance levels, quality, durability, and price. A great option to start is Super Exercise Bands, which offer heavy duty, non-latex resistance bands. You can purchase their 10-band pack which includes ten 14-inch loop bands of varying resistance levels, perfect for a gradual and safe progression. Alternatively, you can also avail the mini loop bands individually.

When purchasing mini resistance bands, always consider your fitness level and workout needs.

Achieve unmatched results with Super Exercise Bands.


Back to blog