We know that kettlebells and dumbbells can take up a lot of space in your home. But in reality, you don’t need a lot of fancy equipment to get the most out of a workout at home.
Resistance bands take up little space, are easy to move around, and are great for people of all fitness levels.
Because they use your bodyweight as resistance, they are very flexible and can make even the easiest exercises harder.
There are many different kinds of resistance bands, but the three most common are looped bands, tubes with handles, and mini bands.
Advanced powerlifting and sports performance workouts often use looped resistance bands to do lifts like the barbell squat and bench press.
Elastic tubes are thin, cylinder-shaped tools with handles at each end. They are used for strength exercises like bicep curls and shoulder raises.
Mini bands are small, flat, looped elastic bands that are usually placed above the knees or ankles for mobility and stability work or as part of a dynamic warm-up.
The amount of resistance you get depends on how stiff the band is and how far you stretch it.
Most companies that make exercise gear will list how much resistance each band has, but in general, the more resistance a band has, the wider or longer it is.
You’re lucky if you have one, two, or all three types of bands. We have 10 resistance band exercises that you can do right where you are to help you get stronger and more stable.
Band Pull Apart
Targets: chest, triceps, and rhomboids (upper back).
What to: Stand with your feet about as far apart as your shoulders and your head facing forward
(a). Hold a resistance band straight out in front of you with your arms. Where your grip stops
(b), there should be 4 to 6 inches of band left. Bring your shoulder blades together so that the band touches your chest and pull it apart
(c). Bring your arms back down to eye level and slowly move back to the starting position. This move needs to be done slowly and carefully. Do this for 8–10 times
(d). If strength bands are too hard for you, you can use a therapy band instead.
Upright Row
Shoulders (Targets)
How to: Put the band under your feet and stand with your shoulders apart. Shoulders should be back, the back should be straight, and the head should be facing forward.
Hold the top of the band with your arms straight down in front of your body and your hands close together. This is where things start
(b). Raise your hands toward the ceiling, about to the height of your chin, and keep them close to your body. Your elbows should be pointing to your sides, and your forearms should be in a straight line with the floor
(c). Bring the bands back to where they were (d). Repeat 8–10 times.
Bicep curls
Goals: Biceps
How to: Stand tall with your feet shoulder-width apart and a band looped under your feet
(a). Grab the top of the band with your hands outside of your hips and arms straight down. This is called a supinated (underhand) grip. This is where things start
(b). Raise the band to about chin height with your arms bent into a curl and your elbows pointing to the floor
(c). Then, slowly and carefully bring the band back to where it started. That is one (d) rep. Repeat 8–10 times.
Set a timer for 30 seconds and do as many reps as you can in that time. This will give you a stronger pump. If you’re getting tired, you can give up full range of motion at the end to get more blood to the biceps.
Push-ups with a Band
Chest, triceps, and shoulders
What to: Lay on your stomach with your legs stretched out straight behind you and your toes tucked under. Put the resistance band behind you so that it lies across the middle of your back.
Then, hold the band so that your thumbs are inside the ends of the loop. Your hands are about the width of your shoulders apart, and your arms are at your sides with bent elbows
(a). Do as many push-ups as you can against the band while keeping your buttocks in a straight line.
(b). Then, lower your body back to the ground slowly (c). Repeat 8–10 times.
Lateral Band Walk
Hips, glutes, quadriceps, and hamstrings are worked.
What to: Put the resistance band around your ankles and squat down so that your thighs are parallel to the ground and your feet are a little farther apart than your hips
(a). Step out (laterally) to the left against the band while keeping your hands in front of you in an athletic stance
(b). Switch sides and take a step to the right against the band
(c). Five steps out on each side
(d). Do the same exercise with your hands and arms stretched overhead
(e) to make it harder and stretch your shoulders at the same time. Repeat 8–10 times.
Do the plank
Abs, thighs, and buttocks.
How to: Wrap the resistance band around your ankles and get into a push-up position with your hands shoulder-width apart and your hips lifted and in line with your back
(a). Jack both legs out to the sides until your core and glutes feel stretched
(b). Bring your legs back to where they were at the beginning. This move should be done quickly so that there is always tension in the core. Keep your core tight as you move
(c). Do 8 to 10 times.
Laying Glute Bridge with Adduction
Abs, glutes, quadriceps, and hamstrings are worked.
How to: Lie on your back with your knees bent and your feet flat on the floor a few inches away from your butt. Put the band just below your knees
(a). Press into a bridge by lifting your hips and buttocks off the floor and pushing them as close to the ceiling as you can.
Keep your shoulders rooted to the floor so that they form a diagonal line from your shoulders to your knees
(b). Now, pull your legs apart by pushing against the band until you feel a stretch in your buttocks (c). Bring the legs back to the middle, then put them back on the ground (d). Repeat 8–10 times.
Lift the front of the resistance band
Front deltoid muscles
How to: Stand on top of the resistance band with your feet shoulder-width apart and an overhand grip on each handle.
Keeping your shoulders back and spine straight, bring both handles up to eye level by extending your shoulders straight out to the sides (b). (c). Bring the handles back down slowly and with care (d). Repeat 8–10 times.
Bent-over side raise with a resistance band
Aims for: Deltoids
How to: Stand on the resistance band with your feet hip-width apart and a slight forward lean. Stay focused on the ground.
Hold the bands with your palms facing each other and your arms straight at your sides
(a). Raise both arms up until they reach the height of your shoulders
(b). Bring the bands back to where they were at the beginning. During this motion, the elbows can be slightly bent (c). Repeat 8–10 times.
Get down to press
Goals: The whole body
How to do it: Stand on the resistance band with your feet about hip-width apart. Hold the handles with your arms at shoulder level, as if you were about to press them up over your head
(a). Drop into a squat so that your knees are almost directly over your toes and your thighs are parallel to the floor. Keep your hands close to your shoulders. Slowly stand up and press the handles up until your arms are fully extended
(c). Bring your arms back to the height of your shoulders (d). Do the exercise again in one smooth motion: Squat down, and then do a push-up (e). Do 8 to 10 times.