43 Best Resistance Band Exercises for a Full-Body Workout

“Resistance bands typically fly underneath the radar in terms of exercise gear, however as a private coach, they’re amongst my high picks to raise body weight exercises.

No want for a large set of heavy dumbbells or a squat rack for a full-body exercise – particularly in case you’re coping with restricted area, like in bustling New York City. Portable, light-weight, and budget-friendly, these elastic bands are available in numerous sizes, providing versatility for any fitness stage. From tremendous stretchable to much less so, with completely different lengths, shapes, and color-coded choices, they cater to all preferences.

The magnificence lies of their versatility – effortlessly integrating into numerous strength training routines, concentrating on the whole lot from smaller higher body muscle mass to bigger decrease body muscle teams. And let’s not overlook, they’re glorious for stability training too!

40 Best Resistance Band Exercises to Get a Full-Body Workout

Whether you’re on the fitness center or sweating it out at dwelling, resistance bands are a incredible addition to your exercise routine, whether or not it’s a high-intensity interval training (HIIT) session or body weight exercises.

Discover 40 band workouts designed to strengthen and tone your total body, specializing in key areas equivalent to arms, again, abs, and legs.

If you’re new to resistance training, start with a lighter band and step by step progress to heavier resistance bands.

Before diving in, collect your gear: tube bands with handles, a band with ankle cuffs, and a loop elastic band. Don’t overlook a steady anchor, like a door or squat rack.

Remember, with resistance bands, sustaining pressure is essential. Take the time to carry out every exercise with correct type and keep inside your limits.

Get able to elevate your exercise with these dynamic band exercises!”

1. Squat

• Stand together with your ft shoulder-width distance aside. Loop a band round your quads, simply above the knee. 
• Send your hips again, bending on the knees till your thighs are parallel with the bottom. Pause. 
• Press by way of your ft again to the beginning place.

Add a dumbbell or kettlebell for a further problem!

2. Glute Bridge

• Loop your resistance band round each of your legs above your knees. Lie in your again, ft on the ground together with your fingers by your facet. 
• Press by way of your heels as you interact your glutes and abs, lifting your hips off of the ground. Keep a impartial backbone. 
• There can be a straight line out of your knees to your shoulders. Hold. With management, slowly decrease again down.

3. Single-Leg Glute Bridge

• Kick your glute bridge up a notch! Start in the identical place as above, nonetheless, maintain your left leg straight. 
• Loop the band throughout the arch of your left foot. Hold an finish in every hand. On an exhale, press by way of the heel of your proper foot as you elevate your hips. 
• Slowly decrease again to the bottom. That’s one rep. Repeat on the best facet.

4. Donkey Kick

• Start in a tabletop place with a impartial backbone. Hold every finish of the band in every hand. 
• Loop the band round each ft. Line up the center of the band round the best foot. 
• With your core engaged, kick your proper leg out behind you, extending by way of your hamstring. 
• Return the knee in with out letting it contact the bottom. Your left knee doesn’t transfer. 
• That is 1 rep. Repeat the identical numbers of reps on the left facet.

5. Pull Through

• Again, utilizing a door anchor, set the band in a low place. 
• With your again to the door and ft shoulder-width aside, straddle the band, grabbing a deal with in every hand. Take a few steps away from the door. 
• Engage your abs and hinge ahead with a slight bend in your knees. As you ship your glutes again, let your fingers observe in direction of the anchor level. 
• Press by way of your ft and squeeze your glutes as you rise to face, extending your hips. This is 1 rep.

6. Kickback

• With the identical low anchor that you simply used within the pull although, use a resistance band with an ankle cuff across the left. 
• Facing the anchor, steadiness in your proper leg. Keep a impartial backbone as you progress the left leg again so far as you possibly can with an prolonged hamstring and knee. 
• Return to start and repeat. Switch legs.

7. Hip Abduction

• Target hip mobility and your outer thighs and gluteus medius with this abduction exercise! Again, make the most of the low door anchor. 
• Stand perpendicular to the door, with a good posture.
• Place the ankle cuff round your outdoors leg and take a few steps away from the anchor to create pressure within the band. 
• Balance in your internal leg as you progress the surface leg away from the body. 
• You’ll really feel the stress in your outer quad. Return to start for one rep. Repeat on the alternative facet.

8. Standing Hip Adduction

• Time to focus on your internal thighs and adductors! Anchor the band as soon as once more at ankle peak. 
• Stand sideways, left facet towards the door. Attach the cuff to the left facet and step out, eradicating any slack within the band. 
• Balance in your proper leg with a slight bend within the knee. 
• Lift the left leg to the within and throughout your body. The band will cross in entrance of the body. Hold. Return and repeat.

9. Lateral Band Walk

• Loop the resistance band round your ankles. Start in a quarter squat place, ft shoulder-width aside. 
• Step your proper foot to the best. Follow together with your left foot. Keep pressure within the band your entire time. 
• Take 3 steps a technique earlier than returning.

10. Lunge

• Place the band round the best foot, holding the handles at chest stage. 
• Engage your abs as you step your proper foot again, bending each knees into a deep lunge. 
• Return to the beginning place. Once all reps are accomplished on the best, swap to the left.

11. Fire Hydrant

• Loop the resistance band above the knee joint and get into a tabletop place. If you’re experiencing knee ache, place a blanket on the ground. 
• With a impartial backbone and a steady pelvis, interact your core muscle mass. 
• Raise the right-left up and to the facet at hip stage, maintaining a 90-degree angle in each knees and shins. 
• Pause and resist the band, returning to start. Switch sides and repeat.

12. Forward Band Walk

• Again, place the band simply above the knee joints. Create pressure within the band by standing together with your ft barely wider than your hips. 
• Sit again and down together with your heels lifted and a slight arch in your again. Abs engaged, take a step ahead at a 45-degree angle. 
• Staying in a half-squat place, step your reverse leg ahead, returning to the beginning place. Continue for 10 steps.

13. Prone (Lying) Leg Curl

• Attach an ankle cuff to the best facet and a low anchor. Lie facedown in your mat. 
• Ensure there may be pressure within the band. Bend your proper knee, bringing your proper heel to your glutes. 
• With management, decrease the leg again down. Repeat and swap to the left facet.

14. Clamshell

• Lie in your facet with hips and knees bent at 45-degree angles, the elastic band simply above each knees. 
• Keep your knees and ft stacked, bending at your hip flexors. Engage your abs as you increase your high knee. 
• Your ft act as a hinge and stay involved with one another. The decrease leg stays on the bottom. Pause and return to start. That’s 1 repetition.

Chest Exercises

15. Push-Up

• Bored of pushups? Add a resistance band! 
• Loop the band round your again and underneath your armpits, fingers instantly underneath your shoulders in a high plank place. 
• Slowly decrease your chest to the ground. Pause and press by way of your arms till they’re totally prolonged. Repeat.

16. Bench Press

• Lie in your again on a weight bench with the tube band across the bench legs. 
• Hold a deal with in every hand at chest peak. Your thumbs needs to be touching the surface of your chest. 
• Press your arms up into a full extension, fingers transferring towards one another. Pause and decrease again with management.

17. Standing Chest Press

• Anchor the band at chest peak, holding a deal with in every band, again to the door. 
• Walk ahead to create pressure within the band. With palms down, press the band ends out, extending by way of each arms. 
• Squeeze your pectorals and pause. With management, return to start.

18. Chest Fly

• Again, anchor the band, this time, at shoulder peak. 
• Stand with one foot in entrance of one another, arms totally prolonged at your sides. 
• With straight arms, slowly deliver your fingers collectively, in a clapping movement. Return to start.

Back Exercises

19. Rear Delt Fly

• Stand broad on the band, deal with in every hand, palms in. 
• Hinge on the waist with a impartial backbone, abs engaged, fingers within the heart. 
• With straight arms, open your arms to your sides, squeezing your shoulder blades collectively. Return to start and repeat.

20. Straight Arms Pull

• Set up your band overhead, every finish in every hand, palms down. Walk again till your arms are prolonged in entrance of you, the stress within the band. 
• Stand together with your knees barely bent and ft hip-width distance aside. 
• With your chest up and shoulders down, pull each ends right down to your sides. Pause and return to the start. This is one rep.

21. Bent-Over Row

• Stand on the band together with your ft about shoulder-width distance. 
• Hold every finish of the band and bend over, decreasing your torso till it’s parallel with the bottom. 
• Squeeze your shoulder blades collectively as you pull the band to your sides. Pause and repeat.

22. Seated Row

• Have a seat on the bottom, legs prolonged. Wrap the band round your ft, twice if the band is longer. 
• Hold every finish, palms in. With a straight backbone, bend on the elbows and pull the band to your ribs. 
• Squeeze your scapula collectively. Pause and return to the start. This is 1 repetition.

23. Pull-Apart

• Stand together with your ft shoulder-width and knees barely bent. Grasp the center of the band with each fingers at shoulder stage.  
• Keeping your arms prolonged, pull the band aside, contracting your shoulder blades. Hold. With management, return to start.

24. Lat Pull-Down

• Hook the band to the highest of the door and kneel, going through the band. 
• Hold every finish together with your arms prolonged overhead such as you would with a barbell. 
• Pull the handles down, interact your lats, and squeeze your elbows into your sides. Pause and return to start.

Shoulder Exercises

25. Shoulder Press

• Stand on the band within the center, ft shoulder-width distance aside. 
• Holding every finish at shoulder stage, press instantly overhead till each arms are prolonged. 
• Do not lock your elbows. Pause and with management, decrease again down. Repeat.

26. Upright Row

• Again, standing in the course of your band, maintain every finish in every hand. 
• Row the handles towards your chin, elbows monitoring out to the perimeters. Pause, then decrease again to start. Repeat.

27. Front Raise

• Stand in the course of the band, palms down by your sides such as you would with a barbell for deadlifts. 
• Raise your arms in entrance of you to shoulder peak. Pause on the high and decrease again to start. Repeat.

28. Lateral Raise

• Stand in the course of the band. Determine how broad you’d like your ft to be. Note that the additional aside they’re, the tougher this exercise can be. 
• With straight arms, increase the ends of the band out to the perimeters, stopping at shoulder peak. Lower to the beginning place and repeat.

29. External Rotator Cuff

• Lie in your again in your customary bridge place. Form a 90-degree angle together with your arms, and the band in your fingers. 
• Your fingertips are pointing up, to the ceiling and your thumbs are pointing outward. Find your stability by urgent by way of your heels and decrease again. 
• Stretch the band by transferring a thumb in direction of the bottom in an exterior rotation. 
• Elbows keep tucked in your ribs and shoulder blades squeezed collectively.

Arm Exercises

30. Bicep Curl

• Target your biceps by including a resistance band to your bicep curl. 
• Stand in the course of the band together with your ft shoulder-width distance aside. Hold an finish of the band in every hand, palms in. 
• Then, bicep curl by bending on the elbow as you pull your fingers to your shoulders, partaking your biceps. Pause and repeat.

31. Triceps Extension

• Step your proper foot onto the elastic band, a deal with in every hand. Keep your left hand by your facet. 
• Bend the best arm together with your palm in and elbow in direction of the ceiling. Extend your proper arm. 
• Squeeze your triceps on the high. Pause and return. Repeat the identical variety of reps on the alternative facet.

32. Triceps Kickback

• Anchor the band to a door at knee peak. Holding every finish, stroll backward, creating pressure within the band. 
• Bend a little by way of the knees and hinge ahead on the hips, maintaining a impartial backbone. 
• With your higher arms tucked into your sides, bend on the elbows. 
• Pull the ends behind you till your arms are totally prolonged, and contract your triceps. Pause and return to the beginning place.

33. Triceps Press

• Loop the band round your fingers. Place your left hand in your proper shoulder. 
• Grip the band in your proper fist and bend your proper elbow to 90 levels. Keep your shoulders again and chest high. 
• Press the best hand in direction of the ground, extending by way of the arm, partaking your triceps. Pause. Reverse.

Core Exercises

34. Reverse Wood Chop

• Attach the top of your resistance band to a door close to the ground. Hold the opposite finish in each fingers at hip stage. 
• Take a step or two again creating pressure within the band. 
• With straight arms, use your abdominals and obliques to rotate the torso, bringing your arms up and diagonal in the wrong way. 
• Rotate by way of the hips and knees. Return and repeat on the alternative facet.

35. Plank Pulls

• Again, connect one finish of the band close to the underside of a door. 
• Start in a plank place and maintain the opposite finish in a single hand. 
• Raise the arm and prolong it overhead, parallel with the bottom. Pause and repeat. Perform the identical variety of reps on both sides.

36. Walking Plank

• Start in a high plank place with the resistance band looped round each wrists. 
• With a straight line out of your head to heels and core engaged, stroll your proper hand ahead. 
• Bring the left hand ahead to satisfy your proper. Walk your left hand again. Then you might be proper. That’s one rep. Alternate main fingers.

37. Side Plank

• Try this variation when you’ve mastered the facet plank!
• Hook one finish of a band on the door, roughly a foot off of the bottom. 
• Start in your left-side plank place, going through the band. Hold the opposite finish in your proper hand. 
• Bending on the elbow, pull the deal with to your ribs. Pause and slowly launch. 
• That’s 1 repetition. Repeat the identical variety of reps on both sides.

38. Crunch

• Anchor the band low on one thing steady behind you. Get into your crunch place, knees bent, ft firmly on the bottom. 
• Hold the top of the band in each fingers above your shoulders. 
• Keep your fingers over your shoulders as you curl your higher body off of the ground into a crunch. Pause. Slowly gradual again to the beginning place.

39. Kneeling Crunch

• Again, connect one finish of the band to a door and kneel, holding a deal with in every hand. 
• Extend your arms, bending on the elbows, stage together with your shoulders. Crunch, hinging on the hips, contracting your abs. 
• Pause and launch again to the beginning place. Repeat.

40. Reverse Crunch

• Anchor the band as soon as once more in a low place and connected the cuffs round your ankles. 
• Create pressure on the band as you lie in your again, bending your knees to 90-degree angles. 
• Lift your hips off of the ground in direction of your chest. Pause and return to the start.

3 Bonus Full-Body Resistance Band Exercises!

41. Reverse Lunge with Row

• Anchor your resistance band at chest stage. Hold the handles, one in every hand, palms going through towards one another. 
• Extend your arms and take a few steps again till there isn’t a slack within the band. Take a step again together with your proper foot and bend each knees into 90-degree angles, decreasing into a lunge. 
• Press by way of each ft, returning to a standing place as you pull on the band with each fingers towards your chest, squeezing your shoulder blades collectively. That’s 1 rep.

42. Squat to Overhead press

• Hold every finish of the band with an overhand grip, ft hip-width distance aside, standing in your band, fingers at shoulder peak. 
• Send your hips again into a squat till your thighs are parallel with the bottom. Keep your chest up, and core engaged. 
• Hold for 1 – 2 seconds. As you rise, prolong your arms over your head. Reset and repeat.

43. Squat to High Pull

• Anchor your band at knee peak on a door. Hold the one deal with with each fingers at waist peak, arms prolonged. 
• Take a few steps again till there isn’t a slack in your band. Lower into a squat. 
• Press by way of your heels to face. As you stand, increase your arms over your head, maintaining your elbows near your ears. Pause. Return to start.

30-Min Full-Body Resistance Band Workout

Mix and match your favourite exercises from every part for a full-body HIIT workout routine! 

Pick 1 -2 exercises from every part and purpose for 10-15 reps every. Repeat every circuit 3 occasions with a 30 – 60 relaxation break between rounds. 

Final Take On Resistance Band Exercises

The choices are countless! You may even flip these resistance band workouts into solely a lower-body exercise! Mix and match to fit your wants.

There you’ve gotten it! 40+ resistance training exercises to work your total body.

Resistance bands are such an efficient option to take your fitness center or dwelling exercise to the subsequent stage. 

Want to take it additional? 

Try including these sturdy elastic bands to your subsequent HIIT exercise! You can goal giant and small muscle teams with this easy addition.

Let us know your favourite within the remark under!

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