[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-resistance-band-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":61,"createdAt":226,"updatedAt":227},"5a97e458-d7fb-5296-8372-025bfd2dbcfd","Resistance Band Station","resistance-band-station","Elastic bands of various tensions and lengths used for warm-ups, activation, prehab, and adding variable resistance to compound lifts.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fresistance-band-station\u002Fimages\u002Fresistance-band-station_1.webp",[8],null,false,[13,19,25,31,37,43,49,55],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"d14e1b7e-f0cf-5b4d-a65e-027a5a882715","triceps","Triceps",50,"routine.filters.triceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",[62,80,97,113,130,147,163,178,195,210],{"id":63,"slug":64,"imageUrl":65,"name":66,"description":67,"popularity":68,"aliases":69,"localeName":10,"isCompound":11,"loggingTypes":70,"createdByUserId":10,"isFavorited":11,"primaryCategory":72,"categories":73,"videos":76,"lastSessionSets":77,"createdAt":78,"updatedAt":79},"32786b7c-d69f-5fd1-8d04-25597ef2f5f8","band-pull-apart","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fband-pull-apart\u002Fimages\u002Fband-pull-apart_1.webp","Band Pull-Apart","Hold a light resistance band in front of your chest with straight but unlocked elbows and hands slightly wider than shoulder-width. Stand tall with your ribs over your pelvis. Pull the band apart until your arms form a line across the body, allowing the shoulder blades to move toward each other without shrugging. Return slowly and keep tension rather than letting the band snap back. Adjust hand spacing or choose a lighter band if you must arch your back or bend the elbows. Changing the pull from chest height to a slight diagonal can vary the shoulder angle while preserving control.",46,"resistance rear delt",[71],"weight_reps",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[74,75],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:07.072+00:00","2026-08-07T11:03:38.490+00:00",{"id":81,"slug":82,"imageUrl":83,"name":84,"description":85,"popularity":86,"aliases":69,"localeName":10,"isCompound":87,"loggingTypes":88,"createdByUserId":10,"isFavorited":11,"primaryCategory":89,"categories":90,"videos":93,"lastSessionSets":94,"createdAt":95,"updatedAt":96},"0c4965bc-7fc7-5140-bb3b-1d5cd54bbb98","band-face-pull","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fband-face-pull\u002Fimages\u002Fband-face-pull_1.webp","Band Face Pull","Secure the band around face height and hold it with both hands while stepping back to create light tension. Brace your trunk and pull toward your forehead, separating your hands as your elbows travel out at a comfortable angle. Finish with the hands beside the face and forearms roughly aligned with the band's pull, then return slowly without reaching the shoulders forward abruptly. Keep your neck relaxed and avoid leaning back to move a band that is too heavy. Adjust the anchor height and elbow path to a pain-free shoulder position; the exercise trains upper-back and shoulder control but does not guarantee injury prevention or posture changes.",47,true,[71],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[91,92],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:07.079+00:00","2026-08-07T11:03:38.499+00:00",{"id":98,"slug":99,"imageUrl":100,"name":101,"description":102,"popularity":68,"aliases":103,"localeName":10,"isCompound":87,"loggingTypes":104,"createdByUserId":10,"isFavorited":11,"primaryCategory":105,"categories":106,"videos":109,"lastSessionSets":110,"createdAt":111,"updatedAt":112},"947dc672-cda6-5c66-91be-471ec93e7341","band-lateral-walk","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fband-lateral-walk\u002Fimages\u002Fband-lateral-walk_1.webp","Band Lateral Walk","Place a mini band above your knees for an easier version or around your ankles for a longer lever. Stand with soft knees and hips slightly back, keeping your feet mostly parallel and your pelvis level. Step sideways with the lead foot, then follow with the trailing foot without letting the band go slack. Keep each knee tracking over its foot rather than swaying the trunk or dragging the toes. Use smaller steps or a lighter band if alignment changes. Positioning the band at the feet can add another progression, but requires more control of foot position.","monster miniband",[71],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[107,108],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:07.087+00:00","2026-08-07T11:03:38.509+00:00",{"id":114,"slug":115,"imageUrl":116,"name":117,"description":118,"popularity":119,"aliases":120,"localeName":10,"isCompound":11,"loggingTypes":121,"createdByUserId":10,"isFavorited":11,"primaryCategory":122,"categories":123,"videos":126,"lastSessionSets":127,"createdAt":128,"updatedAt":129},"aeb10d68-a229-5d43-a8f2-d68b3c6aa45d","banded-glute-bridge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbanded-glute-bridge\u002Fimages\u002Fbanded-glute-bridge_1.webp","Banded Glute Bridge","Place a mini band above your knees and lie on your back with knees bent and feet flat about hip-width apart. Brace gently, press your knees outward enough to keep them aligned with your feet, and drive through the whole foot to lift your hips. Finish when your shoulders, hips, and knees form a line without arching the lower back. Pause, then lower under control while maintaining band tension. Adjust foot distance until you feel a stable hip extension rather than hamstring cramping. A stronger band adds outward resistance but should not force an exaggerated stance.",45,"miniband hip",[71],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[124,125],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:07.093+00:00","2026-08-07T11:03:38.519+00:00",{"id":131,"slug":132,"imageUrl":133,"name":134,"description":135,"popularity":136,"aliases":137,"localeName":10,"isCompound":11,"loggingTypes":138,"createdByUserId":10,"isFavorited":11,"primaryCategory":139,"categories":140,"videos":143,"lastSessionSets":144,"createdAt":145,"updatedAt":146},"7053e0cd-7aca-55eb-a3e0-3480f0a20565","band-bicep-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fband-bicep-curl\u002Fimages\u002Fband-bicep-curl_1.webp","Band Bicep Curl","Stand evenly on the center of the band and hold an end or handle in each hand with your palms forward. Begin tall with the band lightly tensioned, elbows near your sides, and wrists aligned. Curl your hands toward your shoulders without letting the elbows drift forward, then lower slowly until the arms are long. Keep your trunk still and never use a damaged band or an unsecured foot position. Widening your stance or shortening the band increases resistance, especially near the top; adjust it so the bottom is not slack and the finish remains controlled.",23,"resistance",[71],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[141,142],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:07.100+00:00","2026-08-07T11:03:38.533+00:00",{"id":148,"slug":149,"imageUrl":150,"name":151,"description":152,"popularity":153,"aliases":154,"localeName":10,"isCompound":11,"loggingTypes":155,"createdByUserId":10,"isFavorited":11,"primaryCategory":156,"categories":157,"videos":159,"lastSessionSets":160,"createdAt":161,"updatedAt":162},"c43c633d-da93-5185-b447-f14691b8da50","band-tricep-pushdown","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fband-tricep-pushdown\u002Fimages\u002Fband-tricep-pushdown_1.webp","Band Tricep Pushdown","Secure the band above head height and test the anchor before stepping back into tension. Hold the ends with elbows bent and tucked near your sides, then brace your trunk. Extend your elbows to press your hands toward your thighs, pause with straight but not forcefully locked arms, and return slowly. Keep the upper arms mostly still, wrists neutral, and shoulders away from your ears. Step closer or use a lighter band if you must lean over the movement. Because tension rises as the band stretches, choose a setup that preserves control at the bottom rather than maximizing resistance.",22,"resistance pressdown",[71],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[158],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:07.108+00:00","2026-08-07T11:03:38.542+00:00",{"id":164,"slug":165,"imageUrl":166,"name":167,"description":168,"popularity":17,"aliases":137,"localeName":10,"isCompound":87,"loggingTypes":169,"createdByUserId":10,"isFavorited":11,"primaryCategory":170,"categories":171,"videos":174,"lastSessionSets":175,"createdAt":176,"updatedAt":177},"49246d0f-3f91-5b47-a2e4-9a6203172cc7","band-overhead-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fband-overhead-press\u002Fimages\u002Fband-overhead-press_1.webp","Band Overhead Press","Stand on the middle of the band with equal length on both sides and bring the handles to shoulder height. Brace your trunk, keep your wrists over your forearms, and press overhead until your arms are extended without leaning back. Lower to the shoulders under control while keeping the band secured beneath your feet. A split stance can improve balance, and pressing one arm at a time reduces the total band tension. Resistance increases as the band lengthens, so choose a band that lets you finish smoothly; it does not necessarily match every lifter's strength at each point.",[71],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[172,173],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:07.116+00:00","2026-08-07T11:03:38.551+00:00",{"id":179,"slug":180,"imageUrl":181,"name":182,"description":183,"popularity":17,"aliases":184,"localeName":10,"isCompound":87,"loggingTypes":185,"createdByUserId":10,"isFavorited":11,"primaryCategory":186,"categories":187,"videos":191,"lastSessionSets":192,"createdAt":193,"updatedAt":194},"4924d21b-de6c-53d5-b583-8b45a51f18c5","band-good-morning","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fband-good-morning\u002Fimages\u002Fband-good-morning_1.webp","Band Good Morning","Stand on the band with both feet and place its upper section across your upper back, not against the front or sides of your neck. Hold the band near your shoulders so it cannot slip. Soften your knees, brace, and push your hips back while keeping pressure through the whole foot. Hinge until hamstring tension or trunk control limits the range, then drive the hips forward to stand. Do not squat the movement or round to reach lower. Change band strength or stance width carefully, and inspect the band before placing it near your head.","resistance hinge",[71],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[188,189,190],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:07.123+00:00","2026-08-07T11:03:38.564+00:00",{"id":196,"slug":197,"imageUrl":198,"name":199,"description":200,"popularity":17,"aliases":201,"localeName":10,"isCompound":11,"loggingTypes":202,"createdByUserId":10,"isFavorited":11,"primaryCategory":203,"categories":204,"videos":206,"lastSessionSets":207,"createdAt":208,"updatedAt":209},"24823ecf-5b29-5dbf-a562-194d7eaaf23e","band-clamshell","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fband-clamshell\u002Fimages\u002Fband-clamshell_1.webp","Band Clamshell","Place a mini band above your knees and lie on your side with hips and knees bent, heels aligned with your pelvis. Stack your shoulders and hips, then keep the feet together as you rotate the top knee upward. Stop before the pelvis rolls backward, pause, and lower with control without letting the band snap the knees together. The movement should come from the hip rather than the lower back. Use a lighter band or smaller opening if you cannot keep the pelvis quiet; shifting the hip and knee angles changes the challenge, so choose the position you can control consistently.","clam",[71],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[205],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[],[],"2026-05-09T00:28:07.131+00:00","2026-08-07T11:03:38.575+00:00",{"id":211,"slug":212,"imageUrl":213,"name":214,"description":215,"popularity":216,"aliases":217,"localeName":10,"isCompound":11,"loggingTypes":218,"createdByUserId":10,"isFavorited":11,"primaryCategory":219,"categories":220,"videos":222,"lastSessionSets":223,"createdAt":224,"updatedAt":225},"14ac9762-ece8-5eb2-83f1-0203606dc1e2","band-external-rotation","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fband-external-rotation\u002Fimages\u002Fband-external-rotation_1.webp","Band External Rotation","Anchor a light band beside you at about elbow height. Stand with the working shoulder away from the anchor, elbow bent to 90 degrees, and a small towel held between the upper arm and ribs if helpful. Keeping the wrist straight and elbow near your side, rotate the forearm outward through a comfortable range, then return slowly. Do not twist your torso, flare the ribs, or pull the elbow backward. Step closer or use a lighter band when control is limited. This trains external-rotation strength; it is not a diagnosis, rehabilitation prescription, or guarantee against shoulder problems.",21,"rotator cuff",[71],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[221],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:07.138+00:00","2026-08-07T11:03:38.583+00:00","2026-05-09T00:28:07.690+00:00","2026-06-05T00:31:50.339+00:00"]