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(7 Easy Hacks) To Prevent Resistance Bands From Rolling Up

1, 2, 3, 4 …

Then, snap! (again)

The resistance band I’m using rolls up…

Training with resistance bands is awesome… until they roll up!

Then, they become frustrating.

I know, because I almost lost grip of my patience once. 

After a few failed attempts, I thought I’d finally let go of resistance bands. Until finally, I learned the 7 hacks to prevent resistance bands from rolling up I’m going to teach you next.

You’ll never believe how easy is to prevent your bands from rolling up until you do it yourself. 

Are you ready to master them with me? 

Here we go…

But wait.

Before you continue any further I have to tell you something important…

If you are just starting your resistance bands training and you are not happy with your bands and are looking for something better I highly recommend you to check the ones I use daily:

My resistance bands

They don’t roll up, can be used with anything and are really strong and affordable.

Click here to check their latest price (It’s currently 50% Off)

With that out of the way let’s answer this simple but very important question once and for all …

Can You Stop Resistance Bands From Rolling Up?

Resistance bands are elastic, flexible, and designed to hold into the body.

By securing the right width and length and handling them properly, you can actually stop resistance bands from rolling up. 

So there, you can stop or prevent resistance bands from rolling up by following the right procedures indicated below. 

Quick tip: One helpful factor in preventing resistance bands from rolling up is finding the right resistance band length and width that matches your current conditioning level

Why do I have to match the resistance band length to my current conditioning level?

Here are the simple reasons: 

  • Your body and the bands actually resist each other in equal fashion. If your strength does not complement the bands’ strength, chances are that you are either using it too loosely or too tightly. 
  • The length and width of the resistance bands determine the tension they can handle. In order for the resistance bands not to roll up, they have to be able to handle just the right tension. 

With perfect tension secured, resistance bands are essentially prevented from rolling up!

But how will you know the tension strength in the first place, if you don’t know your strength level?

Luckily for you, you can easily calculate your conditioning strength level by clicking the link here<<.

But don’t go yet!

Because you’re in for another luck:

Depending on their brand, resistance band sizes get color-codes: yellow, black, blue, green, grey. 


Finally, you can select your preferred resistance band sizes by color. 

But this is frustrating… How do I determine the right width and length of resistance band for me?

Not a thing to worry about, my friend. 

All you have to do is remember these three easy steps:

Step 1: Identity The Average Width And Length Of The Resistance Bands Per Strength Resistance (Works On All Brands)

Just refer to this chart containing the mean average of resistance band length and width per strength resistance:

Strength ResistanceAverage Length & Width
4-24 lbs10 inches long; 2 inches wide
5-30 lbs42 inches long 2-3 inches wide
15-35 lbs12-18 inches long; 3 inches wide
35-70 pounds20-41 inches long, 1.25-2 inches wide

Step 2: Own At Least 1 Set Of Each Of The Band Sizes Stated Above.

If you are aiming for only one band size, there’s a higher chance that you won’t be able to find the perfect length and size for your body.

Owning at least 1 set of each size gives you the option to train with lowering the chance of your bands rolling up.

But here’s the catch:

Even if you successfully matched the resistance bands to your strength…

They are still useless…

Especially if you ignore these 7 easy hacks to prevent resistance bands from rolling up!

If you stick with me to the end, you will learn exactly how to implement everything. 


Hack 1: Place Your Resistance Bands Beneath Your Knees

The biggest thing people miss when putting on the resistance band is to place it beneath the knees simultaneously. 

Yeah.. I know it’s practical and basic. But many people still miss doing this. 

I hope you don’t. 

This step is important because when you place your band beneath your knees, it provides the bands with a good stretch so it’s a lot harder for them to roll up. 

It’s fairly easy. 

Here’s how I do it:

  • When placing resistance bands make sure that you position them around 2 inches below the knees. 
  • With the bands in the right place, spread your feet in order to get rid of the looseness. 

If your band is still loose (even after you’ve spread your legs) you may need a shorter band!

Or otherwise…

… you have a loose band placement. 

This is one of the reasons bands roll-up.

So this is the first little hack you can try. Test it out and see if it works.

But it’s not over.

We have 6 more hacks to learn. 

Fasten up your band because here we go…

Hack 2: Use Wider Bands

According to physics [1], wider bands have heavier density and firmness.

In turn, the firmness makes sure that wider resistance bands don’t easily roll up. 

Example of a wider resistance band

And it turns out that there are more benefits to using wider resistance bands than you think:

  • Wider bands are safer to use. 
  • Wider bands facilitate rehabilitation. 
  • Wider bands give focus on core strength.
  • Wider bands are adjustable. 

How do I use wider resistance bands without rolling up at all:

To show you a better example of how to use wider resistance bands here’s a great exercise I like to do:

Jumping jacks

This is how I do it:

Step 1- Put On The Bands One Inch Above The Ankles

Wear the band from the feet up.

Assist with your hands.

Place the loop one inch above the ankles for added firmness.

Step 2- Check The Bands For Folds And Uneven Placement

Despite the band being wide, it is still necessary to check it of folds and uneven layout.

If you don’t correct its placement right away, it can end up with a tangle.

Step 3- Bend Slightly To A Squat Position

Bend slightly and bring your elbows right in front of your chest, arms bended.

Open your legs apart just parallel to the width of your hip frames. 

Step 4: Do The Jumps

Once stable in position, jump to open the legs further out (at max 4 feet distance). Repeat the jump with the legs back in the first position. 


Make sure that you return your legs to their exact position and distance (hip-width) to prevent resistance bands from rolling down or up. 


You have done this routine a number of times. It’s simple and basic. That’s why people miss the secrets to keep wider bands from rolling up…

The secret is to be accurate with your positions! 

  • In above’s example, it is important that you go back from position B to A without changing even a bit the distance between the legs. 
  • To make sure of that, do not jump too fast unless you have properly stabilized your stances. 

Wider bands already provide firm grip on the body.

It is important to maximize them wisely. 

With that being said… What is the best resistance band width to avoid roll-ups?

Based on personal experience, I’d go for 2 inches. 

Click here if you want to check my wide resistance bands I mentioned above. (They are the best ones I’ve tried)

So far you have decoded the two easy hacks to prevent bands from rolling up. 

Now, you’ll surely feel improvements in your routine. 

But they’re not all there is.

You have to learn 5 more.

Let’s continue…

Hack 3: Place Some Type Of Rough Piece Of Cloth Beneath


I know how annoying it feels for the bands to keep rolling up. When it happened to me once, I almost blamed the quality of the band


I almost blamed the shape of my body for the consistent roll-ups. 

I’m glad I was wrong.

The solution, all along, was just as simple and practical as placing a rough piece of cloth beneath the bands. 

Example of how you should do it

Here’s how to do it:

Step 1- Wear The Resistance Bands (position and area depending on the workout)

At this point, you simply wear the resistance band usually from the legs up. Make sure to free your body of unnecessary accessories that block the band’s path. 

Wear the appropriate setup for your training program. 

That’s all about it.

Step 2- Stretch The Bands Enough For Tension To Hold An Object Beneath.

Are the bands in place? 

Have you secured the loop? 

Have you checked on the right inches and allowances?

Then, you can stretch and tighten the loop by either pulling the bands or setting your legs apart (if you’re working below the knees) to create a vertical plane and to gain enough tension.

How do I know if the bands are stretched sufficiently?

You can easily tell that there is sufficient tension when the bands don’t fall off. On the other hand, you can feel its tightness since it would amount to higher pain pressure.

Of course, no one wants bands that are too tight! 

I know you don’t…

Step 3- Place Or Insert The Folded Piece Of Cloth, Not Thicker Than ½ Inches.

Once the bands in place are tightened up, then it’s the perfect time to insert or put in a folded piece of rough cloth. It does not matter how wide the cloth is as long as it is thick. 


It should not be thicker than ½ inches otherwise, it will protrude like an annoying inflammation. 


Should I wrap the cloth all around the loop?

No. You don’t have to. You can just place it in one area of the loop. It should still work. 

What specific types of rough cloth should I use?

Good question. 

Here are rough-textured cloth types that you can choose from…

  • Flannel 
  • Tweed 
  • Polyester


If you can’t find any, just avoid cloth pieces that are glossy like satin, silk, etc. 

That should do it. 


Are you still with me? 


By this time, you will have experienced tremendous improvements in your resistance bands routine.

Keep reading to keep the bands from rolling up with 100% results!

Hack 4: Place The Bands Exactly Above Your Knees (Don’t Place Them Too High)

Should I position the bands above or below my knees?

It depends…

Step 1- If You’re Using A Hip Band, Place It 2 Inches Above The Knees. 

Don’t go higher than that because if you do, the curved angle of the thighs will cause the band to slip and roll up at maximum movement. 

Step 2- If You’re Using A Loop Band, Place It Around The Knees Or 2-3 Inches Below.

The wide frame of the legs keeps the band stretched and prevented from rolling up. When it is below the knees or around them, the bands’ tensile strength becomes more sustained. 


There is less stored energy in this position. 

Side-note: Despite these recommended actions, the overall deal with resistance band comfort lies with your personal decisions and preferences. For example, you might even prefer a natural latex resistance band over textured ones. 

That depends on what works for you!

Sometimes, it’s all just about common sense.


You have reached this far! 

You are now many steps ahead of everyone else in terms of preventing resistance bands from rolling up. 

I’d stick around to learn 3 more hacks if I were you.

Better stick those bands around!

Here we go…

Hack 5: Place Multiple Resistance Bands One On Top Of The Other

If the previous hacks still don’t work for you, here is one very practical alternative.

By placing multiple resistance bands (three or more) one on top of the other, you can increase their sticking concentration.

Example of how to stack them

Trust me: it’s simpler and faster to do!

Step 1- Put In All Layers Of Resistance Bands (as many as 4 if possible). 

Wear your desired number of layers one by one. Do not put on another resistance band until you have fixed the position of the first one. 


Make sure to clear the first layer from any folds and twists!


You can proceed by putting on the rest. 

Step 2- Make Sure They Are Perfectly Aligned And On Top Of Each Other.

With the bands already on top of each other, it would be easier to see if they are aligned or not. So, take the time to look into the layers’ placement. 

Take your time on this…

Step 3- Make Sure That The Bands Have The Same Sizes.

Securing that the bands are of the same sizes is crucial for eliminating any chances of roll-ups. 

If you miss this, you might find it difficult to move with all those twisted bands!

Side-note:This hack is a last-resort option. But it is very unlikely for hacks 1-4 to fail. Nevertheless, it’s always better to be prepared with a lot of options, right?


That’s a lot to remember, ey?


At least you are getting better and better at this job!

So, let’s keep going!

Hack 6: Don’t Wear Too Slippery Pants (Make Sure They Have Some Texture)

One of the factors that greatly determines the success of the workout is the texture of the wear, says this study [2].

And it actually makes sense…

You see, contrary to popular belief, the idea that glossy tights are always the workout wears is an ancient stereotype. Sometimes, depending on the exercise (especially when you’re using resistance bands), slippery tights can be much of a problem. 

It took me a minute to realize that my pants and the bands are not a good match. 

And so…

I switched to a textured pair of pants. 

Are there specific types of textured pants for a workout?

There is no specific type, really. But I can recommend my personal favorites:

  • Resistance Training Pants/ Resistance Band Pants
  • Any Flannel or Tweed Pants


You can go for slightly slippery wear, but not too slippery. 

You know what I mean…


We’re almost there! 

At this point, you’re almost a certified master. 


You’d better keep on reading!

Hack 7: Use Fabric Resistance Bands Instead Of Latex

Fabric resistance bands grip more strongly on the surface than latex bands because of certain features.

Plus, fabric bands are easy-maintenance as they can be washed!

Latex bands, on the other hand, dry up and become brittle after many uses because of their moist interiors. 

The use of texture bands causes a major decrease in roll-up frequencies. 

To secure 100% texture resistance bands….

You must test the bands’ texture base on these features:

Feature 1- Powderless Finish

  • Feel the surface with your fingers for any moist or powdery residue. 
  • Rub your fingers together after running them over the bands’ surface. 
  • If you feel some particles in between, then it should be latex.

Feature 2- Static Free Action

  • Rub the bands with other bands or clothes. If friction is a bit rough, then it’s static-free. 
  • Rub the bands with your skin. If it feels too smooth, then it is not static-free. 
  • Finally, wear the bands if you can just 2 inches above the knees. Now, do some squats. 
  • Make your pacing more rapid. If the bands roll up, then it’s not static-free.

Feature 3- Strong-Grip Texture

  • Feel the bands’ surface with your fingers. Take note of small fibrils patterned over the finish. These patterns provide the bands a good gripping. 
  • Wear the bands in the same position 2 inches above the knees. 
  • Do some squats and make it fast. If the bands roll up, then it is not strong-gripped.

THERE YOU ARE: The 7 easy hacks to prevent bands from rolling up!

Rejoice! Rejoice! You have completed all 7!


You are a certified master in the resistance band workout routine!


The resistance bands won’t roll up if not for these following factors!

Why Do Resistance Bands Roll-Up?

Still with me?


Resistance bands roll up because of the following reasons:

  • Slippery rubber or latex quality both on the bands and the wear (pants)
  • Weak tensile strength of the resistance bands
  • The curved angle of the thighs
  • Loose band placement
  • Maximum motion
  • Extreme tightness/ throbbing potential energy

Just remember these reasons… 

…And you are sure to be doing the 7 hacks without even memorizing them.

Trust me. 

I successfully tried it myself!

Although there is no perfect resistance band product, I would still recommend my top bands that made an impact on my workout routine. After all, the quality of the resistance bands strongly influences the success of your workout.

See the 5 best resistance bands for bodyweight training by clicking this link here<<.

And now….

The Next Steps

You are indeed very lucky, my friend! 

You won’t learn these 7 hacks anywhere. This remains our shared success. 

So there you have it: the road to successful workout using resistance bands is paved by practical, easy, and logical steps. 

Remember that even if you have secured the best resistance band quality, it’s all waste if you don’t weigh in on several crucial factors. 

Actually, the measures of preventing resistance bands from rolling up are highly determined by quick-thinking and weighing of options.

A piece of quick advice: it’s all common sense!

So, be a master, do these steps now, and successfully grow your muscles!

If you want to take your resistance band training on the next level you can follow these 2 easy steps:

Step 1: Step your workouts and get the desired results with the help of our free massive guide Bands 101: Everything You Need To Know. To get started simply enter your email below and check your email for the file.

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Step 2: Read more awesome articles about resistance bands and learn more awesome and useful stuff you can apply straight away!

  • Do you like what you see and learn?
  • Want to experience more and expand your knowledge on resistance bands workout use?

You’re in for a stroke of wild luck because I have all the highly-recommended articles shared here for you:

“Go stretch, but not slip”, mate!


Hey there, my name is Bozhidar and I'm a certified online personal trainer with University Degree in Sports and Nutrition.

With the help of my knowledge and over 8 years of workout experience, I can help you get on the next level. I own a home gym, do calisthenics, little gymnastics, and love to ride a bike.

About me