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10 Effective Resistance Band Exercises You Can Do At Home

How much space does workout equipment take up in your home? You feel like you need it. You’re told you should have it. But in reality, you can get an effective workout at home without all the extra equipment cluttering up your space.

Have you ever heard of resistance bands? Okay, you probably have. They’re right up there with yoga mats and medicine balls when it comes to essential at-home workout gear.

Resistance bands are super portable, easy to store, and an excellent option for any fitness level. They come in a variety of styles and resistance levels. Whether you aren’t able to make it to the gym or simply want to cut down on equipment, resistance bands may be the answer. But if you’ve never used resistance bands before, getting started can be a little confusing, right?

Don’t worry. Here are 10 effective resistance band exercises you can do from the comfort of your own home…


Classic Curl

Standing with your feet shoulder-width apart, loop the band under your feet and grab the ends of the band with an underhanded grip. Make sure that your hands are outside of your hips and that your arms extend downward.

Curling your forearms up, raise the band to chin level. Your elbows should be at your sides and pointing toward the floor. Slowly lower the band back to your starting position. Complete 2 – 4 sets of 8 – 10 reps each.

Pump it up: Set a 30 second timer and do as many reps as you can. Don’t worry about fully completing each rep toward the end. The point is to do as many as you can as quickly as possible.

Photo: Mosin

Delt Raise

Stand on top of the resistance band, feet shoulder-width apart. Grab one end of your band in each hand. Be sure to keep your shoulders, back, and spine straight to maintain proper form and protect your spine.

Extending your arms straight out in front of you, slowly pull both ends of your band up to eye-level in a slow, controlled motion.

Then, maintaining the same speed and control, slowly lower your arms back down. Complete 2 – 4 sets of 8 – 10 reps.


Chest Press

Start with your feet shoulder-width apart and shoulders relaxed. With your arms extended straight out in front of you at eye level, grasp one end of your resistance band in each hand, leaving 4 – 6 inches on each end.


Slowly pull the band apart, allowing your shoulder blades to come together, until the band touches your chest. Do not overextend.

Slowly return to the starting position with your arms stretched out in front of you. Complete 2 – 4 sets of 8 – 10 reps.

Modify it: If this move is too difficult at first, simply slacken your grip on the band, leaving 1 – 3 inches on each end.


Glute Bridge Abduction

Lying on your back with your knees bent, place your feet together and flat on the floor. Wrap your resistance band just under your knees.

Press into a glute bridge, raising your hips off the floor and pushing them up toward the ceiling, anchoring your shoulders to the floor. Then, slowly separate your knees until you feel a satisfying stretch in your glutes.

Finally, return your knees to center and lower your hips to the floor. Complete 2 – 4 sets of 8 – 10 reps.


Squat Press

Standing on top of the resistance band with feet hip-distance apart, grasp the ends with an overhand grip and bring your forearms up to shoulder level. Then, squat so your knees are over your toes and your thighs are parallel to the floor.

Slowly stand, pressing your hands up and over your head until your arms are fully extended. Bring your arms back to shoulder height and return to a squatting position. Complete 2 – 4 sets of 8 – 10 reps.

Modify it: If the overhead press is too much, simply exclude this motion from your squat.


Standing Row

Stand in the center of your band with your feet shoulder-width apart, keeping your head up and shoulders back. With your arms straight down in front of you, grasp the ends of your band with an overhand grip.

Slowly raise your forearms up to chin height, keeping the hands close to the body and your forearms parallel to the floor. Allow your elbows to point out to the side.


In a fluid motion, return your arms to the starting position. Complete 2 – 4 sets of 8 – 10 reps.


Banded Push-up

To get into your starting position, lie flat on your stomach with your legs straight behind you and your toes tucked in. Place your resistance band across your back, just under your shoulder blades, and wrap the ends around your thumbs. Your band should feel snug but not tight. Bending your elbows at your side, keep your hands shoulder-distance apart.

Slowly push up with your arms and maintain a straight line from your back to your feet. Do not overextend your arms. Then, slowly bring your body back down to the ground. Complete 2 – 4 sets of 8 – 10 reps.

Modify it: This move can easily be modified by placing your knees on the floor and extending your calves and feet out behind you. Continue with the rest of the move as described.


Plank Jacks

Tie your resistance band around your ankles and start in a classic push-up position, keeping your hands shoulder-width apart and your back, hips, and knees aligned.

Jump both legs out to your sides and quickly bring them back into the starting position. This move should be done in a fluid motion and your core should be activated throughout. Complete 2 – 4 sets of 8 – 10 reps.

Photo: Piccillo

Bent Lateral Raise

Stand in the middle of your resistance band, feet hip-distance apart, and hinge slightly forward at the hips. Keep your head forward and your back straight. Grasp the ends of your band with a natural grip, and let your arms extend straight down in front of you.

Keeping your arms extended, slowly press them back to shoulder height, bringing your shoulder blades together.

Then, lower your arms back to the starting position. Complete 2 – 4 reps of 8 – 10 reps.


Modify it: Bend your arms slightly at the elbow to release some of the tension in the band, decreasing the “weight.”


Lateral Band Walk

Tie the resistance band around your ankles and lower yourself into a squat. Your knees should be over your toes and your thighs parallel to the ground, feet slightly wider than hip-distance apart. Bring your hands up in front of your chest as if you’re holding a goblet.

Staying in your squat, step one leg to the left and then step your other leg back into starting position. Repeat this movement, stepping to the right. This is one rep.

Alternate stepping to the left and the right, for a total of five times on each side. Complete 2 – 4 sets of 5 reps.

Pump it up: To make this move more challenging—and some great shoulder stretch action—do this exercise with your arms extended over your head.