The 7 Best Workouts You Can Do At Home With Resistance Bands

The 7 Best Workouts You Can Do At Home With Resistance Bands
Bodyweight workouts, barbells, medicine balls, dumbbells, they all have their place in the fitness world, and they’re all very capable of being a perfect addition to your workout routine. But what if you wanted the equipment to be mobile, lightweight, and versatile, while simultaneously building strength and endurance? Enter the resistance bands. These stretchy bands are a wonderful way to workout on the go, whether you’re at home, at the gym, or even traveling. They’re small, easy to stow, and with hardly any weight associated with them, you won’t even notice that they are in your bag!

Why Use Resistance Bands?

Resistance bands are a go-to piece of fitness equipment, especially if you don’t have access to other gym equipment or are limited with space. They are also super budget-friendly and can be used by anyone from beginner exercisers to advanced athletes and everyone in between. And the biggest bonus of resistance bands? They work your body in multiple ways. For example, if you’re doing a bicep curl, you’re going to have resistance against your arm as you curl upwards; then, to keep from flinging your arm toward the floor on the way down, you’ll have to fight that same resistance as you lower your arm at the end of the rep.

Another benefit is that you can make the band work as hard as you want – if you’re doing a row and realize the movement is too easy, you back up and place more tension on the band. If it’s too hard, you simply step forward and take the pressure off of the band in order to complete your set. Versatility is key with resistance bands, which also makes them the perfect tool for building muscular endurance and aiding in recovery from injuries.

Let’s check out 7 exercises that you can incorporate into your workout routine using the resistance band!

Resistance Band Exercises

Side Steps

From a standing position, place the band just above your knees, or just above your ankles (whichever feels best for you). From here, keep your chest high and take big steps to your right side for a count of 10. Repeat on the left side. This works your glutes, hamstrings, and quads.

Clam Shells

Lay on your side with the band just above your knees. With your feet tucked close to your glutes and core engaged, keep your feet together while raising the top knee toward the ceiling. Pause for a count, then slowly lower your leg back down. Do 10 reps then repeat on the opposite side. This works your gluteus medius, as well as gluteus maximus.

Single-Leg Deadlift

Stand with feet staggered slightly, with one end of the band under the front foot. From here, grab the other end of the band with both hands and slowly hinge forward at the hip, keeping legs straight and knees unlocked. With back straight, lower down till your hands are knee level, then return to a standing position. Repeat for 10 reps then switch legs. This works your hamstrings and lower back.


Stand with feet shoulder-width apart and band just above knees. Keeping your chest high, sit your hips down and back like you’re sitting in a chair. Keep tension on the band (being careful to not let your knees cave in), and press through your heels to return to a standing position. Repeat for a count of 10. This works glutes, hamstrings, quads, and abdominals.

Glute Bridge

Lay on your back with the band just above knee height and feet flat on the floor. From here, engage your core and lift your hips up into the air, keeping tension on the band and pressing through your heels. Pause at the top, then slowly lower hips back to the ground. Repeat for a count of 10. This works your glutes, hamstrings, and lower back.

Single Arm Row

Begin in a seated position with legs straight and feet flexed. From here, loop the resistance band around one or both feet (both feet making it more difficult), keeping one end of the band in your left hand. Sit up straight with the core engaged, and slowly bring your elbow to your side while squeezing your shoulder blade down and back. Bring your arm back out straight, and repeat for 10 counts before switching arms. This works the lats, traps, rhomboids, deltoids, and biceps.


Laying on your back, place the band around your feet. With the core engaged, bring your right knee toward your chest as your left leg extends straight (parallel with the floor). Continue to alternate reps for a count of 10, maintaining core engagement and without arching your lower back. This works abdominals, glutes, hamstrings, and quads.

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