20 Resistance Band Exercises to Strengthen Your Entire Body
The versatile resistance band can do it all.
Katie Thompson
Anyone, at any fitness level, can benefit from using resistance bands. They add an extra challenge to bodyweight exercises but don't put the same sort of pressure on your joints that external weights, like dumbbells and kettlebells, do. They're also great for targeting smaller stabilizing muscles that you may not typically work. This is why trainers love using them to work the small muscles in the hips, particularly the gluteus medius, which plays the important role of stabilizing your quads when you walk and run. (Lots of runners do resistance band butt exercises during their warm-ups for this reason.)
Not to mention, resistance bands are small and lightweight, making them easy to travel with and to stash in a small space. Whether you're just starting your fitness routine and are looking for ways to progress your exercises before adding weights, or are just on the hunt for a great exercise tool that's versatile and instantly adds resistance on the go, it's worth investing in some bands. You can find packs of looped bands, as well as sets of longer non-looped bands (with and without handles) on Amazon for a pretty decent price.
We worked with Melody Scharff, a certified personal trainer at Fhitting Room in New York City, to put together a list of some great resistance band exercises worth trying. Pick four or five of the below, do 12 to 15 reps of each, and repeat three times, to create your own resistance band workout. Or, add a couple of these moves to your regular routine to further target the muscles you're trying to work.
Modeling the moves is Rosimer Suarez, a special education teacher from New York City who lives in Oklahoma City and loves to do strength training and HIIT workouts to feel strong and in control of her thyroid condition.
Katie Thompson1Resistance Band Bicep Curl
- Stand with both feet on a resistance band. Hold one end in each hand, arms extended, palms facing forward.
- Slowly curl your hands up toward your shoulders, squeezing your biceps. Keep your elbows tight to the sides of your body.
- Slowly lower your hands back to the starting position. This is 1 rep.
Katie Thompson2Resistance Band Bent-Over Row
- Stand with both feet on a resistance band, about hip-width apart. Hold one end in each hand by your sides, palms facing in toward each other. Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.
- Bend your elbows to pull the band toward your chest, keeping your elbows close to your body (they should skim your sides).
- Slowly straighten your arms and lower your hands back to the starting position. This is 1 rep.
Katie Thompson3Resistance Band Chest Fly
- Loop a resistance band with handles onto something secure behind you. Grab onto each handle and hold your arms straight out in a T, palms facing forward.
- Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there's tension in the band. This is the starting position.
- Slowly pull the band to bring the handles to meet in front of your body, keeping your arms straight, with a slight bend in the elbows.
- Then, slowly extend your arms back out to the starting position. Be careful to not let the band spring back quickly. This is 1 rep.
Katie Thompson4Resistance Band Good Morning
- Stand with both feet on a resistance band, about hip-width apart. Hold one end in each hand by your sides, palms facing in toward each other. This is the starting position.
- Keeping a soft bend in your knees, hinge forward at the hips and push your butt back as you fold your torso forward. Stop when your torso is just above parallel to the floor. (Depending on your hamstring flexibility, you may not be able to lower that far.)
- Then, drive your hips forward as you lift your torso back up and return to the starting position. Squeeze your glutes at the top. This is 1 rep.
Katie Thompson5Resistance Band Chest Press
- Loop a resistance band with handles onto something secure behind you. Grab onto each handle and hold your arms straight out to the side, elbows bent at 90 degrees, palms facing forward.
- Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there's tension in the band. This is the starting position.
- Slowly press the handles forward and straighten your arms, until your hands meet in front of your body.
- Then, slowly bend your elbows and bring the handles back toward your chest to return to the starting position. Be careful to not let the band spring back quickly. This is 1 rep.
Katie Thompson6Resistance Band Glute Kick-Back
- Start on your hands and knees with a resistance band looped around your left ankle and the arch of your right foot.
- Lift your right leg and extend it out straight behind you, pushing against the resistance of the band. Try to straighten your leg as much as you can.
- Slowly bring your leg back to the starting position. This is 1 rep.
You can also do this with a resistance band with handles by holding a handle in each hand and looping the middle of the band around the arch of the foot that will be kicking back.
Katie Thompson7Resistance Band Glute Bridge
- Lie on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart. Loop a medium-strength resistance band around your thighs, just above your knees. This is the starting position.
- Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second, making sure to maintain tension in the band so your knees don't collapse in.
- Slowly lower your hips to return to the starting position. This is 1 rep.
Katie Thompson8Resistance Band Lat Pulldown
- Loop a resistance band over a sturdy anchor above you.
- Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there's tension in the band. This is the starting position.
- Grab onto one end of the band with each hand and extend your arms toward the ceiling at a slight diagonal. Your torso should be upright and leaning slightly forward. Keep your core tight, back flat, and chest lifted.
- Slowly pull your hands down and out to shoulder height. Hold for a moment, squeezing your back and shoulder blades tight.
- Slowly extend your arms back out to the starting position. This is 1 rep.
Katie Thompson9Resistance Band Lateral Lunge
- Loop a resistance band around both of your ankles. Stand up straight with your legs together and hold your hands together in front of your chest (as shown) or place them on your hips. This is the starting position.
- Take a big step (about 2 feet) out to the right. When your foot hits the ground, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
- Pause for a second, and then push off your right leg to return to the starting position.
- Repeat on the other leg. That's 1 rep.
Katie Thompson10Resistance Band Kneeling Crunches
- Loop a resistance band through a sturdy anchor above you.
- Kneel on the floor with your back to the band. Reach over your shoulders to grab onto one side of the band with each hand. Your hands should be resting at the front of your shoulders. This is the starting position.
- Pull the band and bend your torso forward to crunch down against the resistance. Try to keep your arms and legs still, so that the movement is only coming from your core.
- Slowly extend your torso back up to the starting position. Be careful to not let the band spring back quickly. That's 1 rep.
Katie Thompson11Resistance Band Lateral Walk
- Loop a resistance band around your ankles and get into a quarter-squat position (a shallower squat). This is the starting position.
- Take a giant step to your right with your right foot, then follow with your left. Take 5 steps in this direction (or as many as your space allows).
- Step back in the reverse direction, starting each step with your left and then your right, until you return to the starting position.
- Continue this movement, alternating directions each time.
Katie Thompson12Resistance Band Lying Lateral Leg Raise
- Lie on your left side and loop a resistance band around your ankles. Extend both legs out straight, stacking your right on top of your left. Bend your left elbow and prop your head up with your hand. Place your right hand on the floor in font of your chest for support. This is the starting position.
- Slowly lift your left leg, keeping it straight and squeezing your butt. Lift it as high as you can but stop right before you feel your lower back begin to arch.
- Slowly lower your leg back to the starting position. This is 1 rep.
Katie Thompson13Resistance Band Single-Arm Triceps Extension
- Stand with your right foot about a foot in front of the left so your stance is staggered. Loop a resistance band around your left foot and hold onto the end with your right hand in front of your body at waist height. Grab onto the other end of the band with your left hand, and hold it behind your head by your neck. Your left elbow should be pointing up toward the ceiling. This is the starting position.
- Extend your left hand toward the ceiling until your elbow is straight. Then lower it back to the starting position. This is 1 rep.
- Do all your reps on the left arm, and then switch sides and repeat on the right.
Katie Thompson14Resistance Band Pull-Apart
- Stand with your feet hip-width apart, holding a resistance band with both hands in front of your body at shoulder height. Grip the band so that there's about a foot in between your hands. This is the starting position.
- Slowly pull the band apart so that your hands move to your sides, keeping them at shoulder height.
- Bring your hands, in a controlled movement, back to the starting position. This is 1 rep.
Katie Thompson15Resistance Band Squat
- Loop a resistance band around your ankles and stand with your feet about shoulder-width apart, toes slightly turned out. This is the starting position.
- Bend your knees and push your hips back as you lower into a squat. Keep your core engaged, chest lifted, and back flat.
- Push through your heels to stand back up to the starting position. Squeeze your butt at the top. That's 1 rep.
Katie Thompson16Resistance Band Thruster
- Stand with both feet on a resistance band about shoulder-width apart. Grab onto each end of the band and bring your hands to shoulder height. The band should come over the backs of your shoulders, and your elbows should be pointing out to the sides.
- Hinge forward at your hips and sit your butt back into a squat. Bend your knees as deep as your mobility will allow, but not farther than parallel to the floor.
- Press through your heels to stand up straight. As you stand, press your arms overhead until they are extended fully. Keep your core tight and squeeze your butt at the top.
- Slowly lower your hands back to your shoulders. This is 1 rep.
Katie Thompson17Resistance Band Standing Glute Kickback
- Loop a resistance band around your ankles and stand with your feet together.
- With your hands at your chest or on your hips (as pictured), shift all your weight into your left leg and place your right toes on the ground about an inch diagonally behind your left heel, so there is tension in the band.
- Squeeze your abs and tuck your pelvis under as you kick your right leg back about 6 inches, keeping your knee straight.
- Return your right foot to the floor, keeping tension in the band. That's 1 rep.
- Do all your reps on one side, then repeat on the other side.
Katie Thompson18Resistance Band Lateral Leg Lift
- Loop a resistance band around your ankles and stand with your feet together.
- With your hands at your chest or on your hips (as pictured), shift your weight into your left leg and place your right foot lightly on the floor a few inches to the right so there is tension in the band.
- Squeeze your abs and tuck your pelvis under as you slowly lift your right leg out to the side, keeping your knee straight. Lift it as high as you can but stop right before you feel your back begin to arch.
- Return your right foot to the floor, keeping tension in the band. That's 1 rep.
- Do all your reps on one side, then repeat on the other side.
Katie Thompson19Resistance Band Upright Row
- Stand with both feet on a resistance band about hip-width apart. Hold one end in each hand, arms in front of your body, palms facing you. Depending on the band you're using, you may need to cross it in front of your body (as shown) to add some more slack.
- With your back straight, core engaged, and chest lifted, slowly lift your hands to shoulder height. Your elbows should extend out to your side.
- Squeeze your shoulder blades at the top and hold for a second.
- Slowly lower your hands back to the starting position. This is 1 rep.
Katie Thompson20Resistance Band Chopper
- Loop a resistance band over a sturdy anchor above you. Stand to the right of it, feet shoulder-width apart, and grab onto the free end (or both ends, depending on how you've secured it) with both hands. Hold it in front of your body, by your left shoulder. This is the starting position.
- Pull the band diagonally across your body toward your right hip. Twist your lower torso as you pull.
- In a slow and controlled motion, bring the band back to the starting position. This is 1 rep.
- Do all your reps on one side, and then switch sides and repeat.
Gifs and image: Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe, Tiffany Dodson.
Model Rosimer Suarez is a special education teacher from New York City who currently lives in Oklahoma City. She loves to push her body through strength training and HIIT workouts and says it helps her feel strong and in control of her Hashimoto's, especially on days when it tries to suck up all of her energy.
Rosimer is wearing a Universal Standard Front Runner Tank, $45, universalstandard.com; Girlfriend Collective High Waist Full Length Leggings, $78, girlfriend.com; and New Balance sneakers, similar styles at newbalance.com.
Amy is a freelance writer who covers health, fitness, outdoors, and travel. She is an ACE-certified personal trainer and a PRONatal pre/postnatal performance training specialist. She received her B.A. in journalism from the SI Newhouse School of Public Communications at Syracuse University.
You can find her work here on SELF, and... Read more
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