19 Resistance Band Exercises For Full-Body Workouts

Learn how to use the resistant band properly and target different muscle groups.

Reviewed by Dr. Sudhansu Singh, BPT Dr. Sudhansu Singh Dr. Sudhansu SinghBPT facebook_icontwitter_iconlinkedin_icon
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist linkedin_icon Experience: 6 years
Edited by Ravi Teja Tadimalla, BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 10 years
Fact-checked by Payal Karnik, MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years
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Woman Doing Resistance Band Exercise

Image: Shutterstock

Resistance band exercises are one of the best calorie burners (1). These are stretchable bands of various lengths and thicknesses, open-ended or looped, with or without handles. Due to their material and thickness, stretching them adds resistance to a particular movement, mimicking the act of lifting weights. They activate the muscle fibers and help tone the body and build muscle strength (2), (3), (4). Resistance bands are widely used in physical therapy as a form of rehabilitation that includes bodyweight exercises, flexibility training, muscle endurance training, and training for injury prevention.

Kimberly, a certified personal trainer and blogger, shared her experience of using resistance bands and why she feels it is versatile fitness equipment. She says, “The beauty of this workout, too, is that save for one modification, the only equipment you need is yourself and a resistance band. Even if you are traveling this week for the holiday, you can throw a band or two in your pack and complete this in your hotel room, grandma’s living room, or your parents’ basement (i).” The blogger was also of the opinion that resistance bands offer a wide variety of workout options as well.

Today, various resistance bands are used to get the same results as lifting weights. They are lightweight, portable, easy to store, and cost-effective. Here are the 19 best resistance band workouts for full-body toning and strengthening that you can do anywhere. Read on!

protip_icon Workout Blueprint: Resistance Band Exercises
  • Frequency: Daily
  • Benefits: Tone the body, build muscle strength, and burn calories
  • Equipment Needed: Exercise mat and resistance band
  • Space Required: Small area
  • Assistance Required: Yes, for certain exercises
  • Who Should Avoid: Anyone with an existing muscle, joint, or tendon injury, is pregnant, or has recently undergone surgery.

Types Of Resistance Bands And Their Use

  • Resistance band with no handle – For therapy or rehabilitation
  • Continuous flat loop band – For the lower body
  • Resistance band with plastic handles – For the lower and upper body
  • Short band in the shape of an “8” with handles – For the upper body
  • Resistance bands with velcro ankle cuffs – For the lower body
  • Loop band with two soft handles – For the lower body

Note:Warm-up

for at least 10 minutes and talk to your doctor before doing any of these exercises. In addition, resistance band exercises are great for home workouts.

Key Takeaways

  • Resistance band exercises help in toning and strengthening the body.
  • Flat loop bands and resistance bands with no handles are a few types of resistance bands.
  • Resistance band reverse crunch, plank hold, and leg lifts are a few exercises you can include in your workout routine.

Resistance Band Exercises For The Abs/Core

1. Resistance Band Reverse Crunch

Reverse crunch resistance band exercise
Image: Youtube

Target – Lower abs, middle abs, upper abs, glutes (hips), hamstrings, and quads.

Resistance Band To Use – Ankle resistance band

How To Do
  1. Tie a nylon band at the midpoint of the resistance band. You can either tie it to the leg of a cot or secure it to the lower part of a door.
  2. Wrap the resistance band ankle attachment around your ankles and lie down on the floor, facing the door. Keep your legs hip-width apart, knees bent, and feet flat on the floor. Place your arms by your side, and palms flat on the floor. Make sure there is enough distance between the door/cot and your legs. This is the starting position.
  3. Exhale and lift your feet off the ground. Keeping your knees bent, bring them close to your chest. Keep your back flat on the floor.
  4. Inhale and push your legs away from your chest. Straighten your legs but do not let your feet touch the floor. Do 3 sets of 12 reps.

2. Resistance Band Bicycle Crunches

Bicycle crunches with resistance band
Image: Youtube

Target – Obliquesi  The two abdominal muscles that are responsible for rotational movements, bending from side to side, and protecting the spine. , abs, glutes, lats, hamstrings, and quads.

Resistance Band Use – Flat loop band

How To Do
  1. Put the mini continuous loop band on top of your shoes, right on the shoelaces.
  2. Lie down on your back. Keep your knees bent, and feet flat on the floor.
  3. Hold your head with your fingertips, with the thumbs at the back of your ears and the other fingers supporting the side middle part of your head. Keep your arms open. Lift your head. Do not tuck your neck in. This is the starting position.
  4. Lift both legs off the floor – like pedaling a bicycle. Bring your right leg toward your chest, and keep your left leg extended. As you do this, twist your body toward your right and bring your left elbow close to your right knee.
  5. Extend your right leg. Simultaneously, flex your left knee and bring it close to your chest. Twist your body to your left, and bring your right elbow close to your left knee. Do 2 sets of 15 reps.

3. Resistance Band Russian Twist

Russian twist resistance band exercise
Image: Youtube

Target – Obliques, upper abs, middle abs, lats, and glutes.

Resistance Band To Use – Resistance band with handles

Steps To Do Resistance Band Russian Twist
  1. Sit on the floor and wrap a resistance band around the arches of your feet.
  2. Lift your legs, keeping the knees slightly bent. Pull your hands toward your torso. This is the starting position.
  3. Start by twisting your upper body toward your left and then twist to your right.
  4. Do not keep your feet down on the floor until you finish one set. Do 3 sets of 25 reps for this resistance band exercise for core and abs.

4. Resistance Band Side Bend

Side bend resistance band exercise
Image: YouTube @stefcallens3302

Target – External oblique, internal oblique, serratus anteriori  A fan-shaped muscle that originates between the 1st and 8th ribs at the side of the chest at the side wall of the thorax. , and glute medius.

Resistance Band To Use – Resistance band with handles

How To Do
  1. Step on the resistance band. Keep your feet shoulder-width apart, and hold a handle in each hand. Keep your shoulders rolled back and chest out. This is the starting position.
  2. Bend on your right, and as you do so, pull your left hand up to the side of your chest.
  3. Bend on your left, and as you do so, pull your right hand up to the side of your chest. Do 3 sets of 20 reps.

5. Resistance Band Plank Hold

Target – Abs, lower back, middle back, glutes, and shoulders.

Resistance Band To Use – Resistance band with handles

How To Do
  1. Wrap the resistance band around your waist. Kneel on the floor, tuck your thumbs inside the handles, and place your palms on the floor.
  2. Supporting your body on your palms and one knee, extend your right leg back.
  3. Extend your left leg back.
  4. Hold this pose for 30-60 seconds. Do 3 sets of 30-60 seconds hold.

Resistance Band Exercises For The Legs

6. Resistance Band Leg Lifts

Leg lifts resistance band exercise
Image: YouTube @JessicaKiernanTV

Target – Glutes, quads, hamstrings, and lower abs.

Resistance Band To Use – Tube resistance band with handles

How To Do
  1. Sit on a mat with your legs extended in front. Wrap a resistance band around your feet and hold a handle with each hand.
  2. Lean back and raise your feet off the floor, with the knees slightly bent.
  3. Pulse your legs up together. Lean back as your feet go down and come up as you raise your feet. Do 3 sets of 15 reps.

7. Resistance Band Hamstring Curls

Hamstring curls with resistance band
Image: YouTube @SportsinjuryclinicNet

Target – Hamstrings, quads, and glutes.

Resistance Band To Use – Tube resistance band with an ankle attachment

How To Do
  1. Tie the resistance band to the leg of a cot and strap the ankle attachment on the right ankle.
  2. Lie down on your belly, cross your arms, and place your chin on your hands. This is the starting position.
  3. Lift your right leg and stop when your shin is perpendicular to the floor.
  4. Slowly, bring your leg back down to the starting position.
  5. Repeat it with the other leg. Do 3 sets of 15 reps.

8. Resistance Band Lunges

Lunges with resistance band exercise
Image: YouTube @expertvillage

Target – Glutes, quads, and hamstrings.

Resistance Band To Use – Resistance band with handles

How To Do
  1. Place the band underneath the curve of the right foot. Take a step forward with your right foot. Keep both knees slightly bent, elbows flexed, and hands near your shoulders. This is your starting position.
  2. Lunge down. Make sure your right shin is perpendicular to the right thigh.
  3. Get back up to the starting position and lift your left leg behind you.
  4. Place your left foot back on the floor and lunge down.
  5. Repeat this with your left leg. Do 2 sets of 12 reps.

9. Resistance Band Donkey Kicks

Donkey kicks exercise with resistance band
Image: YouTube @Thelivefitgirls

Target – Glutes, quads, hamstrings, lower abs, and shoulders.

Resistance Band To Use – Loop resistance band

How To Do
  1. Wrap the loop resistance band around your feet. Get on all fours, relax your shoulders, keep your spine and neck in the same line, and engage your core.
  2. Lift your right leg off the floor. Without extending your right leg, push your right foot up toward the ceiling.
  3. Bring it back to the same position.
  4. Complete one set of 12 reps and do the same with your left leg. Do 2 sets of 12 reps.
protip_icon Quick Tip
Do not kick too high or too low, as that can put extra pressure on the lower back muscles and lead to lower back pain.

10. Resistance Band Abduction

Abduction resistance band exercise
Image: YouTube @WomensStrengthNation

Target – Inner thighs, outer thighs, and hamstrings.

Resistance Band To Use – Wide loop resistance band

How To Do
  1. Place the loop band right above your knees and sit down on the floor with the knees bent, and heels on the floor. Place your hands beside you, and the palms flat on the floor.
  2. Open your legs by moving your knees apart. Feel the resistance.
  3. Hold it for a moment and then slowly bring your legs back to the starting position. Do 3 sets of 15 reps.

11. Banded Front Squat

Target

– Glutes, quads, and hamstrings

Resistance Band To Use – Loop resistance band

How To Do

  1. Secure a resistance band under your feet and loop it over your shoulders.
  2. Stand straight with your feet shoulder-width apart.
  3. Hold a barbell in front of your shoulders and point your elbows forward.
  4. Keep your back straight and chest up. Perform a squat by bending at the knees and hips.
  5. Go as low as your flexibility and strength allow, ideally until your thighs are parallel to the ground.
  6. Push through your heels to return to the starting position.
  7. Perform this exercise in 3 to 4 sets of 10 to 12 reps. Take a rest of 1 minute between sets.

Note:

You can also increase the resistance by using a thicker band or by shortening it.

Resistance Band Exercises For The Hips

12. Resistance Band Squats

Resistance band squats exercise
Image: YouTube @NinaMunoz

Target – Glutes, hamstrings, quads, and lower abs.

Resistance Band To Use – Flat loop resistance band

How To Do
  1. Place the loop resistance band on your thighs. Stand with your legs shoulder-width apart.
  2. Push out your hips and get into a “sitting” position. Make sure your knees don’t shoot beyond your toes.
  3. Hold the pose for a moment.
  4. Get back up in the standing position. Do 3 sets of 12 reps.

13. Resistance Band Hip Flexion

Hip flexion exercise with resistance band
Image: YouTube @rkumara

Target – Glutes, quads, hamstrings, and lower abs.

Resistance Band To Use – Ankle resistance band

How To Do
  1. Wear one ankle attachment on your right leg and tie the other end to the leg of a table or cot.
  2. Turn around so that the table or cot is behind you. Also, make sure that the distance between you and the cot/table is enough so that you feel the resistance.
  3. Put your left foot ahead, bend your knees a little, flex your right elbow, and bring the right fist close to your chest. Your left arm should be extended and behind you.
  4. Lift your right leg, flex your right knee, and kick up. Flex your left elbow and bring your left arm toward your chest. Extend your right arm behind you. This will help you complete the movement with stability and precision.
  5. Lower your leg and bring it back to the starting position.
  6. Do the same with the left leg as well. Do 3 sets of 12 reps.

14. Resistance Band Single Leg Deadlift

Single leg deadlift with resistance band
Image: YouTube @bodybuildingcom

Target – Glutes, quads, hamstrings, and lower abs.

Resistance Band To Use – Resistance band with handles

How To Do
  1. Place the band underneath the arch of your right foot sneaker. Hold the handles of the resistance band with both hands. Keep your feet hip-width apart, shoulders rolled back, and chest out.
  2. Lift your left foot off the floor, let your hips act as the hinge. Bend your right knee slightly, keep your back straight, and bend your upper body to make it parallel to the ground. Stop when your hands should go right below your right knee.
  3. Hold this pose for a moment and get back to the starting position.
  4. Do it on the other side. Do 3 sets of 10 reps.

Resistance Band Exercises For The Chest

15. Resistance Band Staggered Chest Press

Staggered chest press excercise with resistance band
Image: YouTube @PerfectFitnessOnline

Target – Pectoralis majori  Largest and most superior muscle of the anterior chest wall that lies underneath the breast tissue in the pectoral region. , deltoidsi  Muscles present in the ball-and-socket joint that connects the arm to the trunk. They help protect and stabilize the shoulder joints. , lats, and biceps.

Resistance Band To Use – Resistance band with plastic handles

How To Do
  1. Stand with your feet shoulder-width apart to perform this resistance band exercise for the back.
  2. Flex your elbows and bring your forearms close to your chest. Your elbows should point back, and palms must be facing the floor. Keep your knees soft. This is the starting position.
  3. Push your arms in front of you so that they are fully extended.
  4. Come back to the starting position.
  5. Repeat this by placing your left foot in front of the right. Do 2 sets of 12 reps.

16. Resistance Band Chest Fly

Chest fly excercise with resistance band
Image: Youtube

Target – Pectoralis major, deltoids, lats, and triceps.

Resistance Band To Use – Resistance band with plastic handles

How To Do
  1. Anchor the resistance band to a door. Hold a handle in each hand and walk away from the door. Extend your arms and join the palms together. This is the starting position.
  2. Open your arms laterally. Use controlled motion to do so. Squeeze your shoulder blades.
  3. Bring them back to the starting position. Do 3 sets of 12 reps.

Resistance Band Exercises For The Arms

17. Resistance Band Tricep Extension

Tricep extension resistance band exercise
Image: YouTube @fitnessblender

Target – Triceps, lats, deltoids, and rhomboidsi  They are shoulder muscles located in the upper back and are made up of rhomboid major and rhomboid minor. .

Resistance Band To Use – Resistance band with plastic handles

How To Do
  1. Hold the handles and step on the band with your right foot. Place your left foot a step ahead.
  2. Extend your left arm up, with your elbow directly above your shoulder, and the resistance band at the back of your shoulder. This is your starting position.
  3. Flex your left elbow and lower your left forearm behind your head.
  4. Pause for a moment and bring your forearm back to the starting position.
  5. Do this with the other hand as well. Do 3 sets of 12 reps.

Resistance Band Exercises For The Back

18. Resistance Band Lateral Raise

Lateral raise resistance band exercise
Image: YouTube @LifeFitnessTraining

Target – Deltoids, lats, and chest.

Resistance Band To Use – Resistance band with plastic handles

How To Do
  1. Stand with your feet shoulder-width apart.
  2. Step on the resistance band and exchange the handles so that the band crosses right in front of your shins. Pull the resistance band away from your body, bend your knees a little, roll your shoulders back, and keep your chest up. This is the starting position.
  3. Pull your hands up and stop when your arms are parallel to the ground.
  4. Lower your arms slowly back to the starting position. Do 3 sets of 12 reps.

19. Resistance Band Seated Row

Seated row resistance band exercise
Image: YouTube @3v878

Target – Lats, chest, rhomboids, and triceps.

Resistance Band To Use – Resistance band with no handle

How To Do
  1. Sit down on the floor with your legs extended in front of you.
  2. Wrap a therapy resistance band underneath the curves of your feet. Keep your back straight, chest out, and shoulders rolled back. This is the starting position.
  3. Flex your elbows and draw them back. Squeeze your shoulder blades. Do not lean back.
  4. Slowly, extend your hands and bring them back to the starting position. Do 3 sets of 15 reps.

Note: If you use these portable equipment (resistance bands), the resistance increases through the range of motion, so they get gradually harder to work against.

In addition to the above-mentioned resistance band exercises, you may also try balance training, circuit training, and cross-training exercises to tone your body.

protip_icon Quick Tip
You can slightly bend the knees instead of locking them to avoid putting stress on the joints.

Getting good results from performing exercises depends on doing them correctly and safely. Proper technique not only boosts effectiveness but also helps prevent injuries. Read on to learn some safety tips.

Safety Guidelines For Resistance Band Exercises

  • Choose the right resistance level to match your strength. Always start light if you are new.
  • Check bands for any tears or damage before each use to avoid snapping.
  • Securely anchor the band to a stable object to prevent slipping.
  • Maintain good posture and controlled movements to protect your joints.
  • Avoid overstretching the band as this can reduce its lifespan and increase injury risk.
  • Breathe steadily through each exercise and don’t hold your breath.
  • Listen to your body and stop if you feel any sharp pain or discomfort.

Infographic: Benefits Of Resistance Band Exercise

Exercising should be a part of our daily routine for its various benefits. It may not always be possible to hit the gym, and doing cardio or cardiovascular exercises may not be enough for those who need strength training. Resistance bands may offer help in such situations. The following infographic discusses why you should do resistance band exercises regularly. Check it out.

resistance band exercise infographics (infographic)

Illustration: StyleCraze Design Team

Resistant band exercises are an excellent way to strengthen your muscles and tone the entire body without joining the gym. These exercises can help strengthen and tone your core, chest, legs, hips, arms, and back, and improve posture and joint stability. They also help in the functional movement of your muscles. Moreover, these bands are cost-effective and portable, enabling you to do these exercises anywhere you want. These exercises, coupled with sound sleep, a healthy diet, and a good lifestyle, can work wonders for you. However, you need to be consistent in your efforts to achieve your desired results. So, make sure you do these exercises every day!

Frequently Asked Questions

Do resistance bands actually work?

Yes, resistance band exercises are very effective when it comes to toning and strengthening the body.

Can you lose weight with resistance bands?

Yes. Resistance bands can aid fat loss. You will build lean muscle mass and body strength and improve balance and stability with resistance band exercises.

Do resistance bands build muscle?

Resistance band exercises help build lean muscle mass. These exercises won’t help you build muscle for, say, a bodybuilding competition. In addition, they also help in muscle activation.

Is it OK to use resistance bands every day?

Yes. Target different body parts on different days to prevent muscle fatigue and soreness.

Are resistance bands better than free weights?

Resistance bands are mainly used for rehabilitating an injury. The chances of getting injured with resistance bands are less compared to free weights. These exercises are easy to learn, the bands are lightweight and portable, and you can do any of these exercises anywhere, at any time!

What color resistance band is what weight?

Resistance bands are available in different resistance levels, which are often indicated by colors. Yellow, green, red, blue, and black are the most popular colors for resistance bands. The black band offers the highest resistance (45 lbs), while the yellow band offers light resistance (1-6 lbs) and is suitable for beginners. The green band offers medium resistance and the red band has higher levels of tension than the green. The blue band is on the heavier side and is quite stiff.

Is 30 minutes of resistance training a day enough?

Yes. 30 minutes of resistance exercise is sufficient to target all muscles. However, staying on schedule and exercising daily is critical to see accurate results.

Are resistance bands good for people over the age of 60?

Yes. Resistance training can improve flexibility and balance in older adults (6). However, ensure to use resistance bands only under the supervision of a healthcare expert and fitness coach.

Illustration: Resistance Band Exercises For Full-Body Workouts

resistance band exercises

Image: Dall·E/StyleCraze Design Team

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Biomechanics of Elastic Resistance in Therapeutic Exercise Programs, Journal of Orthopaedic & Sports Physical Therapy.
    https://www.jospt.org/doi/pdf/10.2519/jospt.2001.31.1.16
  2. Adapted Resistance Training Improves Strength in Eight Weeks in Individuals with Multiple Sclerosis, Journal of Visualized Experiments, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4781707/
  3. Effects of elastic band exercise on lean mass and physical capacity in older women with sarcopenic obesity: A randomized controlled trial, Scientific Reports, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5797161/
  4. Effects of elastic band exercises on physical ability and muscular topography of elderlyfemales, Journal of Physical Therapy Science, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5851356/
  5. Effectiveness of resistance exercise using elastic bands on flexibility and balance among the elderly people living in the community: a systematic review and meta-analysis
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5599848/
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Dr. Sudhansu Singh
Dr. Sudhansu SinghBPT
Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi Council of Physiotherapy and FIMT Australia Association.

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Charushila Biswas
Charushila BiswasHealth & Wellness Writer
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja Tadimalla
Ravi Teja TadimallaCo-Editor-in-Chief
Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Payal Karnik
Payal KarnikSenior Health & Wellness Writer
Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science.

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