Research has shown that workouts that incorporate resistance bands activate more muscle groups that free weights — and may even activate those muscle groups more deeply. This is in part because resistance bands stimulate your stabilizing muscles, which requires your body to work harder to balance and maintain proper form during exercise. The results? One study at Ithaca College compared the strength of athletes who combined bands with bench presses and squats to athletes who used only free weights, and found that the group who incorporated band training had gained twice as much muscle as their counterparts.

Can’t get up from your desk yet? Stuck on a long plane ride? A resistance band is a great way to boost circulation and flexibility while sitting, both of which can helpprevent injury and pain in the long run. One seated resistance band exercise you can practice (while still being discreet) is leg abductors — wrap the band around your thighs to a comfortable firmness, and then open and close your legs. You can also try this by wrapping the band just below your knees, then opening them and allowing them to collapse back together.

Resistance bands aren’t just a great workout accessory — they’re also an excellent tool for recovery and injury rehabilitation. This is because resistance bands not only help you focus on proper form, they’re also safer than free weights when it comes to adding strength training to injury rehab work. They’re particularly impactful for knee and shoulder injuries, which can be notoriously tough to rehabilitate.