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Last updated February 2, 2026
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Resistance Shuttle (Band)
Step inside a heavy band. Run sideways or forward against the tension, staying low in an athletic stance. This builds explosive power.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
cardio
Equipment & setup
What you need and how to position yourself before starting.
Equipment
resistance band
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a resistance band and secure it under your feet, ensuring it is anchored properly.
- Stand upright with your feet shoulder-width apart and hold the handles of the band with both hands.
- Step 2Position Your Body
- Engage your core and keep your back straight.
- Ensure your shoulders are relaxed and your elbows are slightly bent.
- Step 3Start the Movement
- Begin by pulling the handles of the band towards your chest, keeping your elbows close to your body.
- Focus on squeezing your shoulder blades together as you pull.
- Step 4Control the Resistance
- Slowly extend your arms back to the starting position, maintaining control over the band.
- Ensure that your movements are smooth and steady without jerking.
- Step 5Repeat
- Continue the exercise for the desired number of repetitions, maintaining proper form throughout.
- Focus on your breathing, exhaling as you pull and inhaling as you release.
- Step 6Finish the Exercise
- After completing your reps, carefully release the tension in the band.
- Step back and safely store the band in a designated area.