October 18

Top 10 Resistance Band Exercises You Should be Doing

Exercise & Fitness


Whether you’re a beginner or an advanced athlete, resistance bands are the perfect piece of equipment, and adding resistance band exercises into your workout will constantly keep your muscles guessing and your body changing.

These lightweight, portable, fat-blasting bands can be taken anywhere, and when followed with good exercises, will give you a full-body burn and help you escape the boredom of your regular workout routine.

Types of Resistance Bands

There are a variety of resistance bands out there, but the three most popular types are:

  • looped resistance bands,
  • elastic band tubes with handles and
  • mini bands.

Looped resistance bands, which basically look like a giant rubber band, are commonly used in advanced powerlifting and sports performance workouts, while Elastic tubes are thin, cylinder-shaped tools with handles at each end, that are used for strength exercises, from bicep curls to shoulder raises.

Mini bands are small, flat, looped elastic bands typically placed above the knees or ankles for mobility and stability work. It can also be used as part of a dynamic warm-up.

How much resistance you’ll get is determined by the stiffness of the band and how far it can be stretched. The equipment manufacturers will likely include the amount of resistance each band offers, but in general, the wider or longer a band is, the more resistance it has.

10 Resistance Band Exercises For the Body

Band Pull Apart

This exercise targets the Chest, triceps, and rhomboids (upper back). to perform this:

  • Stand with your feet shoulder-width apart and head facing forward.
  • Hold a resistance band in front of you with your arms extended straight out. There should be 4-6 inches of the band left at the ends where your grip stops.
  • Pull the band apart by bringing your shoulder blades together so that the band touches your chest.
  • Slowly return to the starting position by bringing your arms back down in front you at eye level. This move should be done slowly and under control.
  • Repeat for 8-10 reps. You can use a therapy band for this exercise if strength bands are too difficult.

Front Squats

Front squats are some of the most popular exercises that require a resistance band. While doing this exercise:

  • your feet must be placed on the top of the band while holding its handles up to the shoulders’ level.
  • Squad slowly, until your quads seem to be parallel and then go back up.
  • Repeat this movement 10 times.

Front squats are mainly important for your legs. But they also help you train your abs and arms.

Upright Row

This exercise targets the shoulders. To perform:

  • Stand with the band under your feet, shoulder-width apart. Shoulders should be back, spine straight and head facing forward.
  • Hold the top of the band with a pronated (overhand) grip, hands close together and arms straight down in front of your body. This is seen as the starting position.
  • Lift your hands towards toward ceiling, raising them to about chin height, while keeping the hands close to the body. Your elbows should point to your sides and your forearms parallel to the floor.
  • Return the bands back to the starting position, and repeat for 8-10 reps.

Squat and Row

This exercise is also good for those who wish to train their full body and those who haven’t been training for a long time. The resistance band must be looped around a pole or a door attachment, then:

  • Start in a squat position keeping your legs wide apart and your hands straight ahead.
  • Next, stand up tall and pull both arms to your chests’ sides.
  • Repeat the same movement as many times as you can.

Squat and Press

This workout is similar to the front squats but it requires you to bring your hands overhead and down to your ears’ level when squatting. It should be repeated 10-15 times.

Glute Bridge

This is the best exercise for glutes, and is performed as follows:

  • Tie the band above your knees and lie down on your back, keeping your feet at 90 degrees on the floor.
  • Raise your hips, aligning your entire body in a diagonal position.
  • Repeat this exercise 20 times.

Bicep Curl

This exercise targets the Biceps.

  • Stand up tall with feet shoulder-width apart, band looped under your feet.
  • Grab the top of the band using a supinated grip with hands outside of hips and arms extended straight down. This is considered as the starting position.
  • Lift the band to about chin height with your arms bent into a curl and elbows pointing to the floor.
  • Then, bring the band back down to the starting position with control. That’s one rep.
  • Repeat for 8-10 reps.

Lateral Band Walk

Targets are the Hips, glutes, quadriceps, and hamstrings. To perform:

  • Place the resistance band around your ankles and get into a squat position with your thighs parallel to the ground and feet slightly wider than hip-distance apart.
  • Step out to the left (lateral) against the band, remaining in the squat position with your hands in front you in an athletic stance.
  • Alternate sides and step to your right against the band. Step out five times on each side.
  • To increase the difficulty of this exercise and get a nice shoulder stretch, too, do the same exercise with your hands and arms extended overhead.
  • Repeat for 8-10 reps.

Bent-Over Row

To perform this resistance band exercise:

  • Stand on top of the resistance band,
  • bend your knees and upper body forward and start pulling the band towards you.

This is considered one of the best back exercises.

Push-Up with Band

Push up with band targets the Chest, triceps, and shoulders.

  • Lay flat on your stomach with your legs straight behind you and toes tucked.
  • Place the resistance band behind you so it’s lying across your mid-back.
  • Then, hold the band with your hands so that each thumb is inside each end of the loop. Your hands shoulder-width apart, and arms are at your sides with your elbows bent.
  • Do a push-up against the band to full extension, keeping your butt back in a straight line.
  • Then, slowly bring your body back down to the ground.
  • Repeat for 8-10 reps.


Resistance bands

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