Best Resistance Band Workouts That Prove You Don't Need a Full Gym

Resistance bands had been as soon as the low-impact device relegated to the warmup space and bodily therapists’ places of work. Now, resistance band workouts are being utilized to develop strength throughout higher body exercises (e.g. arms, shoulders, chest, again) and decrease body exercises (e.g. legs, glutes, and calves).

Whether you are fed up together with your present exercise routine, caught in a resort for days on enterprise, or simply cannot discover time to get out of the home for a exercise, resistance band exercises not solely stimulate muscle development by making it simpler to regulate the resistance and maintain it constantly on the focused muscle, however they’re small and lightweight sufficient to take with you on the go. 

Gain dimension and strength whereas enhancing your mobility and decreasing your danger of damage with these resistance bands workouts.  

Best Resistance Band Workouts

Grab three totally different bands with mild, medium, and heavy resistance. For every transfer, select the one that permits you to get by means of the reps, however not simply. Certain strikes require one thing to connect the band to. We’ve grouped one of the best resistance band exercises by body half: higher body, full body, and decrease body. Mix and match to create your personal bespoke session.

For a extra lifting-focused exercise, you possibly can mix bands with free weights. For instance, do curls with a band hooked beneath your foot and nestled in your hand, and a dumbbell on prime. You get the added engagement from the band plus the pull of the hand weight. 

Resistance Band Arm Workout 

1. Pushup 

How to Do It

1. Grasp the top of a band in a single hand and wrap it round your again, to start. 
2. Get into a pushup place together with your arms shoulder-width and your core braced.
3. Pin each arms to the ground with the ends of the band in your palms and carry out a pushup.
4. That’s 1 rep.
5. Perform 3 sets of 10 reps. 

2. Pull-Apart

How to Do It

1. Stand on and grasp a band loop with arms shoulder-width aside, to start. 
2. Keeping your arms straight, elevate your arms in entrance of your body to shoulder stage. 
3. Now, with out letting your arms drop, draw your arms out 90 levels to your sides as should you had been pulling the band aside. 
4. Squeeze your shoulder blades collectively.
5. That’s 1 rep.
6. Complete 3 sets of 15 reps. 

3. Front Raise

How to Do It

1. Stand on bands and maintain the other ends. Raise your arms in entrance of your body to shoulder height.
2. Return to the start place with management. That’s 1 rep.
3. Perform 3 sets of 15 reps.

4. Row

How to Do It

1. To start, connect the band to a doorknob or different sturdy object of comparable height. 
2. Hold the other finish in each arms and stand again from the door so you’re feeling rigidity on the band. 
3. Row the band to your stomach earlier than bringing it again to the beginning place with management.
4. That’s 1 rep.
5. Perform 3 sets of 12 reps. 

Related: 10 Exercises to Make the Best Upper-Body Workout of All Time

5. Bentover Lateral Raise

How to Do It

1. Stand on the top of 1 band together with your proper foot and maintain it together with your left hand. Do the other with one other band in order that the bands cross one another. 
2. Bend your hips again till your torso is nearly parallel to the ground. 
3. The bands ought to be taut on this beginning place. 
4. Squeeze your shoulder blades collectively and lift your arms out to your sides.
5. Lower with management again to the start place. That’s 1 rep. 
6. Perform 3 sets of 15 reps.

6. Pallof Press

How to Do It 

1. Attach the band to a sturdy object at abdomen stage, to start. 
2. Hold the opposite finish with each arms and step away from the attachment level, turning your body perpendicular to it to place rigidity on the band. 
3. Pull the band in entrance of your chest after which press it out together with your arms straight. 
4. Bend your arms and draw your arms again towards you, resisting the band from twisting your torso. 
5. That’s 1 rep.
6. Complete 3 sets of 8 to 10 reps, altering sides on every set.

7. Triceps Pushdown 

How to Do It 

1. To start, connect the band to a sturdy overhead object and grasp the free finish with each arms. 
2. Tuck your elbows to your sides and prolong your elbows to lock them out.
3. That’s 1 rep.
4. Perform 3 sets of 15 to 20 reps. 

8. Shrug

How to Do It

1. Stand on the center of a band and grasp finish finish with arms by your sides.
2. Standing tall, shrug your shoulders to your ears.
3. Lower all the way down to the start place. That’s 1 rep.
4. Perform 3 sets of 15  reps. 

9. Curl

How to Do It 

1. To start, anchor a band beneath your toes, holding an finish in every hand. 
2. Curl it with out letting your higher arms drift ahead.
3. That’s 1 rep.
4. Perform 3 sets of 15 reps. 

10. W Raise

How to Do It

1. Attach bands to a sturdy object at shoulder stage and maintain the other ends in every hand, to start. 
2. Stand again to place rigidity on the bands. 
3. Squeeze your shoulder blades collectively and row the bands to your shoulders with elbows flared out so your higher arms make a W form. 
4. Hold for 2 seconds.
5. Return to start place with management. That’s 1 rep.
6. Perform 3 sets of 15 reps.

11. Alternating Row

How to Do It

1. Loop the center of a band to a vertical put up at chest height and maintain on to the ends, to start. 
2. Step again, creating rigidity, till the band is taut when your arms are absolutely prolonged. 
3. Stand with toes hip-width aside. 
4. With comfortable knees and a tight core, activate your shoulder and pull your proper hand to your chest, preserving your elbow near your rib cage; pause, then return to start. 
5. Repeat on the opposite facet. 
6. Complete 3 sets of 8 reps, relaxation, and repeat.

12. Alternating Punch

How to Do It

1. Wrap a band round a vertical put up at chest height, one finish of the band in every hand, with you dealing with away from the put up, to start. 
2. Walk ahead till the band is taut. 
3. Stagger your stance when arms are bent, proper foot barely in entrance of left. 
4. With comfortable knees and a tight core, jab, alternating arms. 
5. Rest, then swap the stagger so your left foot is ahead.
6. Perform 3 sets of 15 reps. 

13. Crossed Upright Row

How to Do It

1. Standing with toes about shoulder-width aside, place the band round your toes, then seize the handles to type a crisscross with the bands, to start. 
2. Drive the handles as near your clavicles as doable, main together with your elbows.
3. Return to the start place with management, combating the resistance.
4. That’s 1 rep.
5. Perform 3 sets of 15 reps.

14. Single-Arm Overhead Triceps Extension

How to Do It

1. Step on the band with one foot, then step ahead with the opposite.
2. With the band behind you, seize beneath the deal with, elbow pointed towards the ceiling.
3. Extend by means of your elbow to straighten your arm.
4. Lower with management to the start place. That’s 1 rep.
5. Perform 3 sets of 10 reps on both sides.

15. Lateral Raise

How to Do It

1. Stand on the center of a band (or use two, relying on the size) and maintain an finish in every hand at shoulder stage, to start. 
2. Stand tall with glutes and abs braced, elevate your arms 90 levels out to the edges till your higher arms are parallel to the ground.
3. Return to the start place with management. That’s 1 rep.
4. Perform 3 sets of 10 reps.

Full-Body Resistance Band Workout

1. Bird Dog

How to Do It

1. Start in your arms and knees in a tabletop place. 
2. Hook the resistance band round your left foot and maintain the opposite finish in your proper hand so the band is taut. 
3. In a managed, fluid movement, prolong your left leg again behind you and your proper arm ahead. 
4. Pause and return to start for 1 rep. 
5. Complete 3 sets of 10 reps on both sides. 

2. Core Rotation 

How to Do It 

1. Hook a band round a vertical put up at chest height and maintain the top in each arms, to start. 
2. Turn 90 levels so the put up is in your left. 
3. Step sideways till the band is taut when arms are prolonged. 
4. Widen your stance and, with comfortable knees and core engaged, rotate your torso to the precise till you’re dealing with away from the attachment level, then return slowly to start for 1 rep. 
5. Complete 3 sets of 15 reps on both sides.

3. Lunge With Single-Arm Forward Press

How to Do It

1. Fix a resistance band to a vertical put up at shoulder height, to start.
2. Face away from the attachment level, and maintain the band in your left hand.
3. Step ahead together with your proper foot into a lunge.
4. As your left knee nears the bottom, press ahead together with your left arm to carry out a single-arm chest press.
5. Draw your fist again towards your chest, then press by means of your proper heel and return to face for one rep.
6. Perform all reps with the precise foot ahead, relaxation, after which swap sides.
7. Complete 3 sets of 15 reps on both sides. 

4. Squat With Shoulder Press

How to Do It

1. Stand on the middle of a band, to start.
2. Grasp the highest of the loop in each arms so your fists are positioned over your shoulders.
3. Drop into a full squat.
4. Then, as you rise to standing, press your arms overhead.
5. Lower your arms to your shoulders for 1 rep.
6. Perform 3 sets of 10 reps. 

5. Curl to Squat With Iso Hold

How to Do It

1. Stand in the course of the resistance band, toes barely wider than hip-width aside, to start. 
2. Perform a biceps curl, then cease midway down and maintain the place as you carry out a squat. 
3. Release the isometric maintain. That’s 1 rep.
4. Perform 3 sets of 15 reps. 

6. Reverse Lunge to Front and Lateral Raise

How to Do It

1. Stand with one foot in the course of the band with equal resistance on either side, to start.
2. Step again into a lunge, preserving the entrance foot on prime of the band planted and the again foot far sufficient to create two 90-degree angles. 
3. Return to standing place, then do a lateral elevate together with your dominant arm and a entrance elevate together with your different arm.
4. Lower arms with management.
5. That’s 1 rep.
6. Perform 3 sets of 10 reps on both sides.

7. Woodchopper

How to Do It

1. With one foot positioned close to the highest of the band, seize a deal with with each arms, to start. 
2. Then, as should you had been swinging a tennis racquet upward, drive it up and throughout your body.
3. Lower with management to the start place. That’s 1 rep.
4. Perform 3 sets of 10 reps on both sides.

8. Reverse Crunch

How to Do It

1. Attach a mild resistance band to a rig or pole at shin height, to start.
2. Sit on the ground dealing with the attachment level, knees bent, the free finish of the band throughout thighs. 
3. Scooch again till the band is taut, then lie again and grasp a heavy kettlebell behind head to anchor the higher body. 
4. Draw stomach in, carry decrease again off the ground, and roll hips and knees towards shoulders, then reverse for one rep. 
5. Perform 3 sets of 15 to 20 reps.

9. Side Plank Row

How to Do It

1. Start in a proper forearm-down facet plank, toes stacked, left hand holding a resistance band anchored in entrance of body. 
2. Pull left elbow again, then launch for one rep. 
3. Do all reps on left facet, then swap sides.
4. Perform 3 sets of 10 reps both sides.

Resistance Band Leg Workout 

1. Resistance Band Good Morning 

How to Do It

1. Stand on one finish of the band band and loop the opposite finish over the again of your neck and stand tall, to start. 
2. Keeping your decrease again in its pure arch, bend your hips again and decrease your torso till it’s almost parallel to the ground. 
3. Think about preserving your chest up and pointing ahead. 
4. Explosively prolong your hips to come back again up.
5. That’s 1 rep.
6. Complete 3 sets of 8 reps. 

2. Exercise Band Squat

How to Do It

1. Stand on the band with toes shoulder width and toes turned barely out, to start. 
2. Grasp the ends of the band in every hand and maintain them at shoulder stage with palms dealing with you. 
3. Bend your hips again and squat down as little as you possibly can with out dropping the arch in your decrease again. 
4. Explosively prolong your hips to come back again up.
5. That’s 1 rep.
6. Perform 3 sets of 10 reps. 

Related: 50 Best Leg Exercises for 2024

3. Resistance Band Glute Bridge

How to Do It 

1. Sit with knees bent and toes on the ground, to start. 
2. Drape the resistance band over the tops of your thighs and safe the ends beneath every foot. 
3. Lie again, squeeze your glutes, and activate your core.
4. Then, press your hips towards the ceiling. 
5. Hold for one second, then decrease for 1 rep.
6. Perform 3 sets of 12 to 15 reps. 

4. Lateral Band Walk

How to Do It

1. Loop a mild band thrice and stretch it between your legs, simply above your ankles. 
2. With your knees bent barely and aligned together with your toes, your hips hinged again, and your glutes engaged, take a small step to the left. 
3. Pause, then step your proper foot to the left. 
4. Continue stepping on the left, relaxation, then lead together with your proper foot.
5. Perform 3 sets of 10 on both sides. 

5. Single-Leg Hip Thrust

How to Do It

1. Loop a heavy resistance band twice round waist. Sit on the bottom, again to the bench, toes flat on the ground, to start.
2. Hook one loop beneath proper heel. (The different loop will tighten round hips.) With shoulder blades hitting simply above the sting of the bench, activate glutes and core, and carry left foot to start.
3. Pressing by means of proper heel, elevate hips towards ceiling, then decrease slowly to start.
4. Perform 3 sets of 15 reps on both sides.

6. Hip Abduction

How to Do It

1. Attach a band to a sturdy object and stand perpendicular to it. Wrap the other finish of the band across the ankle of your outer leg, to start. 
2. Keeping your leg straight, elevate it out to the facet so far as you possibly can. 
3. Lower with management to the start. That’s 1 rep.
4. Perform 3 sets of 20 reps on both sides.

Benefits of Resistance Band Workouts

Workouts with bands have a few benefits over weights. First, they’re simpler in your joints, says Alex Guerrero, body coach for Tom Brady and co-founder of TB12. Here’s why: When you decide up a weight, gravity is all the time pulling it down. That fixed pressure, all the time in a single path, takes its toll in your joints—which finally can result in damage. Bands workouts don’t use gravity to offer resistance. Instead, they create it in no matter path they’re stretched—above, under, or sideways. As a outcome, they unfold out the pressure on joints, whereas additionally activating muscular tissues in several instructions and rising your vary of movement, all of which enable you to obtain new ranges of strength. Removing gravity from the equation additionally forces you to stay engaged all through your entire motion. That interprets to extra muscle-building potential in fewer reps.

How Effective Are Resistance Band Workouts?

Adding resistance bands to your fitness toolbox can have a ton of advantages. They’ve been utilized by bodily therapists for years as a option to isolate and strengthen particular muscular tissues in a managed method (no ego lifting allowed), however the advantages of utilizing them go far past serving to you rehab. One meta-analysis went so far as to recommend band workouts are simply as efficient as training with free weights or weight machines. Plus, they may also help strengthen your stabilizer muscular tissues to assist maintain your body balanced and robust. 

Can I Lose Weight With Resistance Bands? 

Absolutely! When mixed with a healthy eating regimen, band workouts may be a nice weight loss device. In truth, using resistance bands was truly confirmed to decrease body fats in obese folks higher than each free weight and body weight training, based on a 2022 study. 

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