20 Exercises for Resistance Bands

The exercises that we are going to list are all for resistance band workouts. Start slowly, but pick a few exercise options that you are more comfortable with, or that target specific areas that you want to work on. This way, you can create a custom resistance band workout that suits your body and health goals.
 Resistance Band Bicep Curl:
Resistance Band Bicep Curl
Exercise instructions:
  • Make sure you are standing with your feet on the resistance band. Hold one end in each hand, with your arms fully extended, palms facing forward.
  • Slowly curl hands up towards shoulders, and squeeze biceps. Keep elbows tight to the sides of your body.
  • Lower your hands to starting position.
Resistance Band Bent-Over Row:
Resistance Band Bent-Over Row
Exercise instructions:
  • Stand on the resistance band, but feet should be about hip-width apart. Hold one end in each hand by sides, your palms should be facing in towards each other. Knees need to be bent just slightly. The back should be flat, with arms straight, and hands under shoulders.
  • Bend your elbows to pull the resistance band to your chest, keep elbows close to the body.
  • Slowly straighten your arms and lower your hands to starting position.

Ankle Jumping Jacks: 20 reps:
Ankle Jumping Jacks
Exercise instructions:
  • Put bands around ankles.
  • Stand in quarter-squat position, feet hip-width apart, hands at chest.
  • Jump your feet out & in. Do 20 reps.
Banded Walks: 20 reps:
Banded Walks
Exercise instructions:
  • Put bands around your ankles.
  • Stand with feet hip-width apart. Bend knees a few inches, hinge forward at hips, keeping glutes tight.
  • Take 10 steps forward.
  • Take 10 steps back. 20-reps.
Prone Leg Curl:
Prone Leg Curl
Exercise instructions:
  • Lie belly down & loop a band around your ankle, anchoring the other end to a door or support. Scoot away from the anchor to create tension.
  • Tighten your core & bend leg at the knee, bring heel toward glutes.
  • Return leg to the beginning position, and repeat.
Glute Bridge:
Glute Bridge
Exercise instructions:
  • Tie a band around your legs above the knees. Lie on your back, feet on floor, bend knees to 90 degrees.
  • Rise with hips until your shoulders, hips, and knees line up. Contract glutes during the movement.
Supinated Clamshell:
Supinated Clamshell
Exercise instructions:
  • Loop a band around the legs above the knees.
  • Lie on the back, while hips and knees flex to 90 degrees.
  • Pull knees apart while contracting glutes for 2 seconds.
  • Return to the beginning position, repeat.
Seated Abduction:
Seated Abduction
Exercise instructions:
  • Sit at edge of a chair. Tie loop band around legs, above knees.
  • Place feet wider than shoulders. Slowly press knees out, turning feet in, as your legs move apart. Hold for 2 seconds, then bring knees together.
Kneeling Crunch:
Kneeling Crunch
Exercise instructions:
  • Attach band to high anchor, kneel down, grab each side of the band.
  • Extend the elbows out at shoulder-level, engage abs, crunch down towards the hips while contracting abs.
  • Return to starting position & repeat.
Push Up:
Push Up
Exercise instructions:
  • Place bands across your back.
  • Drape over arms and get in push up position, holding bands with palm of hands.
  • Do pushups 10-12 times.
Fire Hydrants:
Fire Hydrants
Exercise instructions:
  • Place band right above the knees. Start on all fours with hands under your shoulders & knees under your hips.
  • W/out shifting hips, lift your left knee out to the side.
  • Slowly return to starting position for 1 rep.
  • Switch sides. Repeat.
Chest Press:
Chest Press
Exercise instructions:
  • Stand with feet hip-width apart.
  • Bend knees slightly, engaging your core, keep back straight.
  • Hold one end of band in each hand, arms straight out in front of you at shoulder height.
  • Pull elbows back, then extend. Repeat.
Tricep Extensions:
Tricep Extensions
Exercise instructions:
  • Stand w/ feet hip-width apart. Bend knees slightly & engage core; keep back straight.
  • Hold one end of band in each hand behind you. Arms straight, shoulder-width part, palms up.
  • Hinge forward slightly from waist. Small lifts with arms, keep tension on band.
Exercise instructions:
  • Sit down, place the band around thighs above knees.
  • Lie back, extend arms & legs.
  • Press legs out hip-width apart to find resistance in the band.  Core to roll arms and legs to “V” shape. 
Toned Arm Stretch:
Toned Arm Stretch
Exercise instructions:
  • Step on one side of the band. Grab other handles with your hand on the same side.
  • Keep shoulders parallel to the ground.
  • Curl the band with your bicep. Repeat on the other side.
Side Shuffle:
Side Shuffle
Exercise instructions:
  • Pull the resistance band around legs above knees or ankles. Keep feet wide enough that you can feel the exercise.
  • Lower your behind to the ground in squat position. Side step sideways 4-5 times, repeat.
Standing Lateral Leg Raise:
Standing Lateral Leg Raise
Exercise instructions:
  • Hands on your hips & feet hip-width apart, loop band around your ankles.
  • Pause, then lift right leg as high as you can out to the back. Repeat on the other side.
Side Raise:
Side Raise
Exercise instructions:
  • Start with band under the arches of your feet.
  • Stand while holding the band with your palms facing towards you. Raise the arms out to shoulder height. Lower down with control. Repeat.
Upright Row:
Upright Row
Exercise instructions:
  • Step on both sides of the band.
  • Bend your knees, hold both ends of band.
  • Band to your chin, elbows pulling to the ceiling.
  • Hold one second & release.
Upper Back Firmers:
Upper Back Firmers
Exercise instructions:
  • Hold the band with both hands, it should be straight out in front of your chest.
  • Then pull the band apart equally, until both of your arms are out your sides, like a cross.
  • You want to hold this position for one second, then you will slowly release.
  • Repeat until failure.

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