25 Resistance Band Exercises You Can Do Anywhere

If you weren't obsessed with your resistance bands before, you'll love them now. Try these these resistance band exercises.

The word is already out about all of the great ways you can use resistance bands to get a total body workout. Resistance band exercises are wonderful options for strength training, therapeutic training, and plenty of forms of exercise.

Resistance bands are versatile because they come in various shapes and resistance levels to fit almost anyone’s preferences or needs. The best resistance bands are also known to train different muscles that even your traditional dumbbells can’t reach. You can easily add them into your daily routine by following these 25 easy resistance band exercises.

Upper Body

These upper body resistance band exercises will help you add extra power to your workout.

25.) Bent-Over Row

Whip your arms into shape with these classic upper body workouts that you can add a resistance band to for the extra push.

The bent-over row is a classic bicep exercise that you can do, and adding a little bit of resistance gives this the perfect amount of strength training you need. This exercise can be done with compact or fit tube resistance bands.

  1. Stand on your resistance bands with your feet hip-width apart.
  2. Hold on to both handles of the resistance band with your thumbs facing forward.
  3. Bend your knees slightly while keeping your back in a straight line.
  4. Slowly bend your elbows and lift your forearms to your chest without moving your elbows or biceps.
  5. Straighten your arms again carefully to complete one rep.

Do a few sets of 10 reps.

24.) Bicep Curl

Think of this as a traditional bicep curl but with a resistance band.

The resistance band bicep curl is beneficial when it comes to hitting different muscles than a dumbbell does. If you want a more intense workout, try upping your level of resistance by choosing a medium or heavy band.

  1. Stand up straight with both feet on top of your resistance bands.
  2. Straighten each arm out on the sides of your body with the palms of your hands facing straight.
  3. Slowly lift up the handles to your armpits or shoulders.

Repeat this exercise several times for maximum results.

23.) Single Arm Triceps Extensions

It may not be arms day, but let’s work out those triceps. You can use a fit tube or flat resistance band for this workout.

  1. Stand with one foot slightly in front of the other. Place the band’s center under your back foot.
  2. Bring the handles together your head.
  3. Lower handles behind the back of your head until the elbows are bent at 90 degrees. Keep your elbows close to the side of your head.
  4. Press hands back up slowly.

22.) Lat Pulldown

This is a great upper body workout that also is one of the best resistance band exercises for a core workout. This exercise requires a longer length band with two handles, so use a fit tube or even a classic flat band.

  1. Secure your resistance band against some type of anchor or hook. Make sure it is steady.
  2. Stand with one leg in front of the other, with the front knee slightly bent.
  3. Extend your arms straight towards the anchor, then pull down to your sides.
  4. Pull the handles back down to your sides then up to the original position.

Repeat 10 times for a full set.

Don’t go farther than the maximum amount of resistance that your body allows. You don’t want to injure yourself.

21.) Pull Apart

This resistance band exercise is so simple and can literally be done anywhere and can be done without any equipment. You can also use your favorite style of band, but make sure it’s not a loop or figure-eight band.

This workout is so convenient because you can do it standing or sitting.

  1. Stand or sit with your feet hip-width apart.
  2. Stretch out your bands with your hands stretched out directly in front of you, zombie style.
  3. Pull your hands slowly apart as wide as you can go. The further apart, the more burn.

Do at least 5 sets of 10 reps of this.

Want extra burn? Do this same pull apart workout while in a squat position.

20.) Standing Chest Press

This is the traditional chest press, but you don’t need to be anywhere near a gym to do it. All you need is something secure behind you to wrap your resistance band around to get started.

  1. Stand with your resistance band secured to something behind you.
  2. Stand with one foot in front of the other, similar to the position in the Lat Pulldown.
  3. Put your arms behind you, then slowly straighten them until your hands meet in front of your body.
  4. Release your arms back behind you using careful control.

Repeat 7 times.

19.) Bench Press

Just like the chest press, you’ll need a long resistance band with handles, similar to the fit tube.

  1. Lie down on the bench with your resistance band wrapped around the feet to keep them secure.
  2. With your arms at each side, slowly raise them to meet above you as you would with a traditional bench press.
  3. Keep your legs anchored so that the concentration of the workout is on your chest and core.

Repeat this workout 7 times for 8 reps.


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Lower Body

woman doing leg lift with resistance band exercises

Jasminko Ibrakovic/Shutterstock

These are some of the best resistance band exercises if you want to work your lower body.

18.) Squats

There are tons of great ways machines to get a good leg workout on, like using an exercise bike. But if you don’t have one at home or don’t have access to one, you can use your resistance bands to enhance your at-home leg workouts.

Squats are great for the thighs and glutes, but adding in a bit of resistance can work wonders on your inner thighs. For this exercise, use a lateral resistance band, which is typically about a foot long.

  1. Get in normal squat position, but with a resistance band wrapped around your ankles.
  2. Position your feet so that there is tension but you’re comfortable.
  3. Do your normal squats while holding the position of your legs.

Do 8 sets of 5 squats.

17.) Glute Kick Back

If you’re looking for a great glute workout that you can do anywhere, try these next two kick back resistance band exercises.

You’ll need a loop band for this workout.

  1. Start in tabletop position (or on all fours).
  2. Loop a band around one ankle and around the middle of the other foot.
  3. Raise your foot with the loop band around the center as high as you can go.

Repeat at least 12 to 15 times, then switch the loop band to the other foot for a full glute workout.

16.) Standing Glute Kick Back

This exercise is the same as before, but while standing instead. You can do this exercise anywhere.

  1. Loop the resistance band around both of your ankles and stand with your feet together.
  2. Lift your left ankle back as high as you can go, but make sure to use control.
  3. Repeat on the other le.

Do this exercise about 12 to 15 times.

15.) Leg Extension

If you want to build strong quads, try this easy leg workout. Use a loop band that’s about a foot around.

  1. Secure your resistance band on a low support anchor and secure the other end to your ankle.
  2. Lift the ankle with the resistance band slowly.
  3. Extend the leg until it is fully straight.

Repeat 10-12 times. Do 7 sets on each leg.

14.) Leg Curl

This leg curl is one of the best quick resistance band exercises to work out the quads and the core.

  1. Anchor a long loop band against a door or a lower support system.
  2. Lie down with the other end of the band secured against one of your ankles.
  3. Extend your leg until it is fully stretched out.
  4. Bring your leg back to the original position with control, holding your core.

Repeat this at least 12 times on each foot for one full set.

13.) Ankle Flexion

Your ankles need a good workout too, and this is a simple exercise that will strengthen those joints.

  1. Secure a therapy or loop band around the leg of a table and the other end around the front of your foot.
  2. Sit down and lean back on your hands for support.
  3. Lift the leg that is wrapped by the resistance band.
  4. Flex your ankle back and forth about 12-15 times.

12.) Lateral Lunge

Lunges are one of the most classic lower body workouts. Once you add the tension from a resistance band, your thighs will love them too. This exercise is perfect for a short loop band.

  1. Stand with a loop band wrapped around your ankles.
  2. Spread your feet apart enough to build some tension.
  3. Move your left leg to the side into a lowered lunge.
  4. While lunging, keep your core engaged and your back straight to achieve the best results.

11.) Lateral Leg Raise

You may be familiar with this if you’ve ever done a pilates class. It’s a great inner-thigh workout and builds strength in your leg muscles.

  1. Lie down on either your right or left side with your legs stacked.
  2. Wrapped your loop resistance band around your ankles.
  3. Lift your top leg as high as your resistance band allows. Use your arm on the ground to support you.

10.) Lateral Walk

This exercise as easy as walking, but you add a resistance band to improve your results. This is a great exercise for restorative work and strengthening your legs muscles.

Use your favorite loop band for this exercise.

  1. Wrap the loop band around your ankles.
  2. Stand with your feet hip-width apart and your hands on your hips.
  3. Step to the left about 7 times, if space permits. If you don’t have that much space, step back and forth.
  4. Bend your hips and torso slightly with your back straight for extra burn.

9.) Thruster

Work on your squat technique and building strength in your arms with this exercise. A standard fit tube or lateral band is your best option for this move.

  1. Stand on top of your resistance band with both feet shoulder-width apart.
  2. Start in a squat with your arms up next to your shoulders.
  3. As you lift up, raise your arms until they are stretched out straight above your head.
  4. Return to the squatting position.

Repeat this movement about 7 times.

8.) Lateral Leg Lift

This is another simple exercise that can be done in any setting because it doesn’t require to lie down.

You’ll need a loop resistance band to do this workout. Kick the burn up a notch by choosing a heavy resistance band.

  1. Stand with your legs hip-width apart and with your hands on your hips.
  2. Lift your right leg without bending your knee and extend it to the right.
  3. Return it back down to the floor.

Repeat on one leg 12 times. Switch to the other leg and repeat for 12 reps.

7.) Glute Bridge

This is a classic pose in yoga, pilates, and other workout classes. It’s a great workout that primarily focuses on your gluteus maximus so you can feel sexy while you workout and get a toned butt.

You’ll need a loop resistance band for this one.

  1. Lie down with your back on the floor and your feet as close to your butt as you can get them.
  2. The resistance band should be wrapped around your ankles and your feet should be at a width that creates just the amount of tension.
  3. Raise your torso up and lower it back down about to 10 times.
  4. Squeeze your core for maximum impact.


Core exercises can make you look and feel great. These resistance band exercises can increase the success of your core workout.

6.) Seated Row

You can do this quick exercise while you’re at work because this requires you to be seated.

Grab your tube resistance bands for this one. Remember to keep your back absolutely straight for this one, or the results won’t be the same.

  1. Sit down on the floor with your legs extended in front of you with your back straight.
  2. Wrap the resistance bands around your feet and hold your arms out straight by your side.
  3. Slowly bend your elbows and pull your arms towards you, making little movement in the arms.

Repeat this rep 10 times for 5 sets.

5.) Push Up

Resistance bands go with any exercise. You can even use your band with pushups to give them a little extra umphh.

  1. Get in the normal push starting position but with a loop band wrapped around your back and anchored by your palms on the ground.
  2. Lower your torso and legs down.

Repeat 7 times for 1 full set.

4.) Knee Crunch

The knee crunch, or kneeling crunch, is a great core workout. All you need is something strong to anchor your band on, like a door.

You’ll need a longer resistance band for this one, preferably one with no handles for comfort reasons.

  1. Start in a kneeling position with both knees on the floor.
  2. Wrap the resistance band around the anchor behind you and have your elbows bent tightly with your hands by your neck.
  3. Slowly bend your torso forward back and forth for 12 reps.

Take a break in between each set, then repeat again.

3.) Reverse Crunch

This is a fun workout that works both your core and your legs.

  1. Attach your band to a lower anchor and lie down with the band wrapped around the outer feet.
  2. Lie down with your arms and hands flat on the floor.
  3. Lift your knees and bring them close to your chest and face.
  4. Move your knees back and forth about 12 times for 1 set.

Repeat at least 5 times.

2.) Russian Twist

Russian twists are a traditional ab workout that you can do anywhere and don’t require equipment. Throw in a flat resistance band for extra tension and you’ve got the perfect core workout.

  1. Sit down with your legs extended in front of you and with the band wrapped around your two feet. Your feet should be together.
  2. Crouch your knees up halfway and extend the resistance band to one side of your body.
  3. Return to the center
  4. Twist your torso to the other side, using the resistance bands to guide you as well.

1.) Lying Pullover

Love lying down while working out? Well, this one is great for you. Maybe you could even do it in your bed, with the resistance looped around an anchor on your headboard. Wherever you do it, you’ll definitely feel the burn.

  1. Lie down with a fit tube band secured around an anchor behind and up above you.
  2. Start with your arms extended over behind you.
  3. Pull down both arms to your side, and try to make sure you create as much tension as you can handle.

Repeat the movements about 12 to 15 times and do 5 sets.

Next time you workout, try these resistance band exercises to increase the power of your workout.