35 Easy Resistance Band Workouts to Sculpt Your Entire Body, According to Experts

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If you’re looking to strength train at home with minimal equipment, adding resistance band exercises to your workout routine is a great way to build muscle. These versatile tools made from stretchy material generate tension and resistance far beyond their weight to help engage muscles.

There are many ways to use resistance bands in your fitness routine, making them an excellent addition to your home workout gear. Not only do they add extra tension to regular bodyweight moves, leading to “a more intense workout and better gains,” but they also “can be used as a great way to warm up muscles before a workout, providing your muscles with moderate resistance before you get into the heavy lifting,” says Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios.

And if you’re looking for help with post-workout recovery, White adds that resistance bands are useful following a training session “to assist with stretching as well as relieve the muscle tension build up from a strenuous workout you may have.”

Meet the Experts: Jim White, R.D.N., A.C.S.M. Ex-P, owner of Jim White Fitness and Nutrition Studios; Nicole Glor, fitness instructor and creator of NikkiFitness YouTube Channel.

Ahead, find the best resistance band exercises explained by our experts, tips for choosing the best resistance bands, plus a beginner-friendly full-body workout using only (you guessed it) resistance bands.

Pull Apart

1. Stand with your feet about shoulder-width apart and hold the resistance band directly in front of you at around chest level.

2. Pull the band apart by moving your hands out to either side, stretching out until the farthest possible position.

3. Hold before slowly returning to starting position, then repeat.

Lateral Raise

1. Stand with knees slightly bent, your right foot forward and flat on the floor and left foot back, with the resistance band anchored underneath your right foot. Hold the ends of the band with arms at your sides.

2. Raise your arms outward to the sides until parallel to the floor.

3. Return slowly to starting position, then repeat.

Bicep Curls

1. Anchor the band under one foot and hold the handles in each hand with your palms facing upwards. Stand with your knees slightly bent and feet shoulders width apart.

2. Start with your hands holding the ends of the band at hip level with your arms extended to the ground.

3. Bend your elbows to lift the ends of the band up to shoulder level, keeping elbows close by the ribs.

4. Return to starting position, then repeat.

*You can make it more challenging by wrapping more of the ends around your hands or putting the anchor point under both feet.

Banded Front Squat

1. Stand on top of the resistance band with your feet slightly wider than shoulder distance apart.

2. Loop the band over your head and place it across your shoulders, along your upper back.

3. Slowly lower yourself down as if sitting in a chair, bending your knees until you reach about a 90-degree angle (with thighs parallel to the floor), keeping your core engaged.

4. Hold for two to three breaths.

5. Slowly return to the starting position, then repeat.

Banded Front Squat (With Loop)

1. Stand with your feet hips-width apart, with a closed-loop resistance band placed just above your knees.

2. Slowly push your hips back into a sitting position while bending your knees, lowering yourself until your knees are at a 90-degree angle and your thighs are parallel to the floor.

3. Hold the position for two to three seconds.

4. Slowly lift back up into the starting position, then repeat.

Triceps French Press

1. Anchor the middle of your band to a set point, such as a railing. Grab the handles with your hands and turn so that your back is facing the anchor point.

2. Slightly bend your legs and stand with your feet shoulders width apart. Bring your elbows up to just above ear level and bend your arms overhead with hands behind you, holding the ends of the band.

3. Walk away from the anchor point so that in this position the band is tight. Straighten your arms overhead and slightly in front of you so that you feel your triceps working and the band resists.

4. Return to starting position and repeat.

*You can make it more difficult by walking further away from the anchor point to make it more difficult. If balance is challenging, stand with one foot in front and one behind.

Overhead Pull Apart

1. Stand with your feet about shoulder-width apart and hold the resistance band directly above you.

2. Pull the band apart as you bring it down behind your back, stretching it across your shoulders with your hands fully extended to both sides.

3. Hold before slowly returning to starting position, then repeat.

Glute Bridge

1. With a closed-loop resistance band wrapped around your thighs, lie on your back with knees bent, feet flat on the floor, and arms by sides on the floor.

2. Brace core, then press into heels and squeeze glutes to raise hips toward ceiling.

3. Pause, then press knees out wide.

4. Return to starting position, then repeat.
   

Glute Bridge With Leg Raise

1. With a closed-loop resistance band wrapped around your thighs, lie on your back with knees bent, feet flat on the floor, and arms by your sides on the ground.

2. Brace your core, then press into heels and squeeze glutes to raise hips toward the ceiling.

3. While keeping your hips lifted and pressing knees out wide, kick your right foot out in front of you, hold for a breath, and then place it back down on the ground.

4. Repeat on the other side.

Lunge and Shoulder Press

1. Anchor the middle of the band under the right foot and stand with your feet shoulders width apart.

2. Hold the handles in each hand and bend your elbows to put the hands at shoulder level with palms facing forward.

3. Step left leg back and lift your arms overhead pressing the bands upwards with resistance.

4. Lower the bands back to shoulder level.

5. Return to starting position, then repeat.
   

6. Repeat with other leg.

Donkey Kick

1. Go into an all-fours position, with a closed-loop resistance band wrapped around your thighs, just above the knees.

2. Raise your right leg off the floor and kick your right foot up toward the ceiling, keeping your leg in line with your hip.

3. Return your leg back to starting position, then repeat.

4. Repeat with the other leg.

Banded Push-Up

1. Begin in a plank position with palms and toes planted on the floor and back straight.

2. Align the resistance band over the top part of your back and under your shoulders, securing the ends of the band underneath your palms.

3. Lower your body toward the ground in a controlled motion without letting your torso touch the ground.

4. Raise your body back up, pushing up with as much force from your upper body as possible.

5. Repeat.

Upper Back Row

1. Anchor the middle of your band around a set point such as a railing and grab the handles with both hands.

2. Step back far enough for the band to be tight when arms are extended straight.

3. Pull the elbows back to your ribcage to complete one row.

4. Return to starting position and repeat.

*You can make it harder by adding a squat when you straighten the arms and stand when you pull the band back. This works the upper back muscles and helps with posture.

Upright Row

1. Stand with legs shoulder-width apart and place the resistance band under both feet.

2. Hold the band at the front of your thighs with both hands, turning your palms toward your body.

3. Pull the band upwards along the front of your body, while bending your elbows and sending them toward opposite sides of the room. Stop when you reach your shoulders.

4. In a slow and controlled motion, lower your arms back down to the starting position, then repeat.

Bent-Over Row

1. With the resistance band anchored underneath both feet, stand with your feet shoulder-width apart and bend over slightly. Hold the ends of the resistance band just under your knee.

2. Pull the band straight up towards your upper rib, bending your elbows.

3. Slowly lower the band back to starting position, then repeat.

Bridge and Chest Press

1. Lay down on the floor, face up, with a long resistance band anchored under the middle of your back. Take the handles in each hand.

2. Bend your knees with your feet flat on the floor.

3. Bend your elbows at 90 degrees with your knuckles up facing the sky.

4. Press your hands to the sky by extending the arms straight over your chest and press your hips to the sky into a bridge.

5. Lower to starting position for one rep, then repeat.
   

Bicycle Crunch

1. Lie flat on your back with arms at your sides on the floor and a closed-loop resistance band wrapped around your feet.

2. Curl head, neck, and shoulder blades up to look forward. Keep lower back connected to the floor, then pull left knee in towards chest while simultaneously extending right leg a few inches above the mat.

3. Reverse the position of the legs by extending the left leg while pulling the right knee toward the chest.

4. Repeat.

Deadlift

1. Hold each handle of the resistance band (or the middle portion of the top of a closed-loop resistance band with both hands).

2. Step onto the middle portion of the bottom of the band with both feet pointing forward, hip-distance apart.

3. While engaging your core, bend knees slightly and drive your hips back, keeping your chest up and arms straight.

4. Stand up straight by forcefully contracting the glutes, pushing heels into the ground and driving hips forward.

5. Return to the starting position.

6. Repeat.

Lateral Walk

1. Wrap a closed-loop resistance band around your legs above the ankles and below the knees.

2. Step to the right so the band is really tight and squat half way down.

3. While holding the squat, continue to step right across the room as far as you can go, then repeat the same number of steps to the left back to start. (If you are in a small space, just step once or twice to the left then the same number back to the right.)

4. Continue right and left for a total of one minute.

Diagonal Walk

1. Wrap a closed-loop resistance band around your legs above the ankles and below the knees.

2. Hinging at the hips, take a big step upward and to the right (with your right leg) while keeping the band tight around the ankles.

3. Then take a big step upward and to the left (with your left leg), keeping the band taught the whole time.

4. Continue alternating steps right and left.

5. After a few steps (or when you run out of space) repeat the movement going backward.

6. Repeat for about one minute.

Standing Leg Abduction

1. Stand up straight with a closed-loop resistance band wrapped around legs below the knees.

2. Extend one leg out to the side at a 45-degree angle to the floor, keeping it straight.

3. Slowly lower your leg to starting position, then repeat.

4. Repeat with other leg.

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Tricep Kickback

1. With the resistance band anchored under both feet and holding each end with your hands, stand in a forward bend position with your feet together and your upper body almost parallel to the floor.

2. Pull the band behind you until arms are fully extended.

3. Lower your arms back down, then repeat.

Clamshell

1. Lay on your left hip and forearm, with a closed-loop resistance band wrapped around your thighs.

2. Bend legs forward so knees face forward.

3. Lift your top (right) knee upwards, while keeping your feet glued together.

4. Lower knee back into starting position for one rep, then repeat.

Lying Lateral Leg Raise

1. With a short closed-loop resistance band wrapped around thighs (or ankles), lie on the floor on your left side with your head propped up with your left hand and your right hand placed in front of your chest for support.

2. Lift your top (right) leg up against the resistance of the band, keeping it straight.

3. Slowly lower your leg to the starting position, then repeat.

4. Repeat on the other side.

Single Arm Triceps Extension

1. Stand with your feet shoulder-width apart, with the resistance band anchored under your left foot.

2. Hold the other end of the band with your left hand at shoulder-height behind your body, palms facing upward.

3. Pull the band directly upwards toward the ceiling, extending and straightening your arm overhead.

4. Slowly lower your arm back to starting position, then repeat.

5. Repeat with other arm.

Fire Hydrant

1. Get into a tabletop position with your shoulders stacked over your wrists and your hips directly over knees.

2. Secure the resistance band just above your knees.

3. Lift one knee out to the side without swaying your hips, keeping your core, glutes, and thighs engaged.

4. Bring your left knee back down to the starting position.

5. Repeat.

Standing Glute Kickback

1. With a closed-loop band wrapped around shins, stand on your right foot and turn your left foot out 45 degrees so that both feet together make the letter “T.” The left heel should touch the arch of your right foot if you loosened the band.

2. Start with feet wide enough so the band doesn’t slide down.

3. Kick the left leg back until you can’t go any further.

4. Return to starting position, then repeat.

5. Repeat with other leg.

Tabletop Glute Kickback

1. Get into a tabletop position with your shoulders stacked over your wrists and your hips directly over your knees.

2. Secure the resistance band around the arches of your feet.

3. Kick your left foot directly behind you and lift slightly upward, squeezing your glutes and core. Hold for a breath.

4. Bring your knee back down to the ground.

5. Repeat on the other side.

Jump Squat

1. Stand with your feet hip-width apart, with a closed-loop resistance band wrapped above the knees.

2. Slowly push your hips back into a sitting position while bending your knees, lowering yourself until your knees are at a 90-degree angle and your thighs are parallel to the floor.

3. Use momentum to jump out of your squat, straightening your legs.

4. Land softly on your feet back into the starting squat position, then repeat.

Chest Fly

1. Anchor the middle of your band around a set point such as a railing, at shoulder level. With your back to the anchor point, grab the handles with both hands.

2. Start with your arms straight out to your sides.

3. Press the band in front of you, bringing your arm inwards and directly in front so they meet at the midline of your chest.

4. Return slowly to starting position, then repeat.

Standing Chest Press

1. Stand up with your feet shoulders width apart and knees slightly bent. Hold each end of the resistance band and wrap the middle behind your middle back.

2. Wrap your hands around the ends of the band so that there is no slack when you lift your elbows to shoulder height and bend them to 90 degrees with knuckles pointing straight ahead.

3. Extend your arms straight in front of you so that you feel heavy resistance from the band.

4. Return to starting position, then repeat.

*You can make this harder by marching in place or squatting when your arms return to the start position.

Seated Calf Raise

1. Sit up straight in a chair, with the resistance band anchored under your right foot.

2. Lift your right foot off the ground as high as possible, keeping it straight.

3. Slowly lower your foot back down to starting position and repeat.

4. Repeat with the other foot.

Plantar Flexion

1. Sit on the floor with your left leg extended straight in front of you and the other leg bent. Anchor the middle of the resistance band around the ball of your left foot and hold the ends of the band with both hands.

2. Slowly press your foot forward, pointing your toes away from your body.

3. Slowly return to starting position, then repeat.

4. Repeat with other foot.
   

Seated Row

1. Sit on a yoga mat with both feet extended in front of you.

2. Anchor the middle of the band around your flexed feet at arch level so it doesn’t slide up. Hold the handles of the resistance band or wrap them around your hands until there is no slack when your arms are extended.

3. Pull your elbows and hands back to ribcage so that the resistance is tight and you feel your upper back engaged. Squeeze the shoulder blades towards each other and keep the shoulders down and away from the ears.

4. Extend your arms straight out, then repeat.
   

Woodchops

1. Anchor the band around a tall, sturdy, secure object. You can also place a close-looped band under one foot.

2. Holding the band with both hands.

3. In one smooth motion, pull the band up and diagonally across your body while twisting and engaging your core.

4. Slowly return to the starting position, creating a full stretch while moving upwards.

5. Repeat for a set amount of repetitions before switching to the other side to complete the set.

Full-body resistance band workout

Now that you know how to use resistance bands in different exercises, you’re ready to get a great at-home workout. This full-body routine designed by White consists of three circuits (sets of exercises) which he instructs to complete three times each.

Circuit 1:

1. Front squats (10-15 reps)

2. Push-ups (10-15 reps)

3. Glute bridges with leg raise (10-15 reps each leg)

Complete this circuit three times in total (3 sets), resting in between, then move on to the second circuit.

Circuit 2:

1. Lateral raises (8-12 reps)

2. Fire hydrants (10-15 reps each leg)

3. Bicep curls (8-12 reps)

Complete this circuit three times in total (3 sets), resting in between, then move on to the third circuit.

Circuit 3:

1. Seated rows (10-15 reps)

2. Woodchops (10-15 reps)

Complete this circuit three times in total (3 sets), resting in between.

How to choose the right resistance band

Resistance bands come in many forms and are used for various types of workouts, including physical therapy, pre-workout mobility warmups, strengthening muscles, speed and agility drills, and stretching. There are a few different types of resistance bands you can choose from, depending on your goals. Some look like a long, round tube with handles at each end, while others that take the shape of a shorter closed loop. Resistance bands that are longer with handles can be used for more upper body and full body workouts, whereas the shorter closed-loop resistance band is best for legs, glutes, and lower body, Glor says.

Resistance bands are inexpensive compared to machines and require little storage space, making them a great option to have on standby. Glor recommends incorporating resistance band exercises two to three times a week in conjunction with weights and different forms of cardio, like walking or swimming.

How do resistance bands work?

When you use a resistance band, it stretches to create tension, and your muscles have to overcome this oppositional force. In doing so, your muscles work harder, resulting in stronger, more defined muscles, says Nicole Glor, fitness instructor and creator of NikkiFitness YouTube Channel. “You can add them to weighted bars to increase the resistance, and they help you improve range of motion when weights stop working because of gravity.”

They can also be your gym buddy when you want to go deeper into an exercise or stretch. “When stretching, resistance bands can take the place of another person to extend your reach and provide pressure,” Glor says. “They also require more core activation for most moves.”

Resistance bands are also a safe way to fight osteoporosis and increase bone density. “There’s less force on the joints, so if you are recovering from an injury or have joint pain, these can be your best friends,” Glor says. This makes them great for beginners. “Resistance bands are versatile and can be used for many muscle groups while being easy on the joints. Everyone from beginners to bodybuilders can use them effectively.”

—Additional reporting by Hannah Jeon

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