18 Best Resistance Bands Exercises

Introduction:

Resistance band exercises are simple yet highly effective workouts that use elastic bands to provide controlled resistance for strengthening muscles, improving flexibility, and enhancing mobility. They are suitable for all fitness levels and are widely used in strength training, rehabilitation, and home workouts.

Resistance bands are huge elastic or fabric bands that are used to strengthen muscles while also increasing balance, flexibility, and mobility throughout the body.

They can strengthen bones, increase muscle mass, and enhance physical function without requiring the use of large weights or costly gym memberships.

Additionally, resistance band workouts can help you become more balanced, which lowers your risk of injury and falls and makes daily tasks like carrying a heavy object or ascending stairs simpler.

Benefits of Resistance Bands:

• They are inexpensive; you can typically get one or two bands for about £10 from your neighbourhood sports store or online.
• Resistance bands are lightweight and compact, so you can even take them on vacation.
• They are quite adaptable; with just one band, you can do a variety of workouts that target a wide range of muscles.

18 Best Resistance Bands Exercises:

Front squat

• Start in a Standing position.
• Place your feet somewhat wider than shoulder width when standing on the band.
• Bring the band’s top over each shoulder while holding a handle in each hand. If the band is too lengthy, cross your arms over your chest to keep it in place.
• Lower yourself as though you were seated in a chair. Maintain a tight abs, flat feet, and an elevated chest.
• Return to your starting position.
• Do this 8–12 times.

Leg extension

• Place a loop band behind you and loop the other end around your ankle while attaching it low on a support (such as an incline bench).
• Place your feet hip-width apart and move away from the anchor while seated to apply strain to the band.
• Lift your right leg off the ground and shift your weight to your left foot.
• Your knee should straighten out in front of you as you extend it.
• Go back to the beginning position slowly.
• Repeat for 8-12 repetitions before switching legs.

Prone (lying) leg curl

• While lying facedown, wrap a band around your right ankle and secure it to a sturdy item near the floor.
• To increase tension, scoot away from the anchor.
• Bring your heel as close to your glutes as is comfortable while tightening your core and bending your leg at the knee.
• Return your leg to the starting position slowly.
• After ten to fifteen repetitions, switch sides.

Glute bridge

• Start in a Supine lying position.
• A band should be tied around your legs above your knees.
• Lie face up with your feet on the floor and your knees bent to 90 degrees.
• Contract your glutes and gently press outward on the band to raise your hips until your knees, hips, and shoulders line up.
• Do 15–20 repetitions.

Standing adduction

• Start in a standing position.
• Wrap the free end of a loop band around your right (outer) ankle while standing with your right side facing a support that has been anchored at ankle height.
• Stand perpendicular to the band and take a step away from the support to create tension.
• Perform a quarter squat from a wide stance.
• Pull your right leg in towards your left, pushing against the resistance.
• Go back to the beginning position slowly.
• After 12 to 15 repetitions, switch sides.

Clamshell

• Begin by lying on your side.
• A band should be looped around your legs right above the knees.
• Flex your hips and knees to a 90-degree angle while lying on your side.
• Pull your knees apart while keeping your feet together, then engage your glutes for two to three seconds.
• Go back to the beginning position slowly.
• Try to complete 10–12 repetitions.

Lateral band walk

• Tie a therapy band around your upper legs, right above your knee, or step into a loop band.
• Put your feet shoulder-width apart so that the band is tight.
• To begin, assume a half-squat position.
• Step sideways with your right leg while shifting your weight to your left. While keeping the band taut, move your standing leg slightly inward.
• After taking eight or ten steps, turn around and go back.

Standing abduction

• Wrap a loop band around your legs at ankle level.
• Gradually extend your foot to the side as you raise your working leg. To activate your glutes, lead with your heel while keeping your foot pointed forward.
• Grab a support (such as the wall or the back of a chair) if you start to feel unsteady.
• Return to the starting position by lowering yourself.
• Perform 15–20 repetitions on each side.

Seated abduction

• Sit on the edge of a chair or bench and wrap a loop band around both legs slightly above the knees.
• Make sure your feet are a little broader than your shoulders.
• Slowly press your knees out while maintaining your feet steady as your legs separate.
• After two seconds of holding, bring your knees back together.
• Try to do 15–20 repetitions.

Standing biceps curl

• Stand with your feet shoulder-width apart, above the centre of the band.
• Put your arms down at your sides and grasp a handle in each hand.
• Bend at the elbow to bring your arms towards your shoulders while keeping your palms facing forward until you achieve a strong bicep contraction.
• Lower yourself back down slowly.
• Perform 12–15 curls.

Triceps kickback

• Place your feet together and stand in a forward bend over the middle of the band.
• Place your arms by your sides, palms facing back, and hold each end of the band.
• Keeping your elbows curled by your sides, bend at the elbows until your forearms are parallel to the floor.
• After that, push the band behind your body while applying pressure to your arms until they are fully extended.
• Return to the lower level.
• Repeat 8–10 times.

Reverse crunch

• Place the band on a low support.
• Lie face up with your knees bent 90 degrees.
• Wrap the band around the tops of both feet, then scoot back to apply tension.
• Curl your lower body towards your shoulders by contracting your abdominal muscles while keeping your back flat and your abs firm. To bring your knees closer to your chest, raise your hips off the floor.
• Go back to the beginning position slowly.
• Do this 12–15 times.

Russian twist

• Sit on the floor with your legs extended, then wrap the band around the bottoms of your feet.
• Take both hands and hold the free ends together.
• Bend your knees slightly while maintaining your feet on the floor, then lean back at a 45-degree angle.
• Bring your right hand down by your right hip and your left hand across your upper body to rotate the band to the right.
• While maintaining a neutral centre and low back, pull the band towards your right hip by contracting your oblique muscles.
• Go back to where you were.
• For 10 to 12 repetitions on each side, rotate left, then right.

Bent-over row

• Place your feet shoulder-width apart and stand over the middle of the band.
• Keeping your hips back, bend slightly at the knees and hinge at the waist.
• Your hands should be facing the outside of your knees when you grasp the band handles.
• Pull the band up towards your hips while keeping your elbows bent. Squeeze your shoulder blades together until your elbows form a 90-degree angle.
• Lower and row for 10–12 repetitions.

Seated row

• Grab the band with both hands, arms outstretched, and palms facing each other.
• Squeeze your shoulder blades together while sitting tall, bending at the elbows, and pulling the band towards your core. If it makes it easier for you to sit up straight, feel free to slightly bend your knees.
• Go back to the beginning position slowly.
• Perform ten to twelve repetitions.

Push-up

• Place the resistance band across your upper back and assume the plank position.
• Place your hands in the starting position, facing the floor, and loop the ends of the band around your palms.
• Push straight up until your arms are fully extended after contracting your abs and glutes.
• Your chest should be on the ground as you descend once more.
• Depending on your strength, see what you can do for five to twenty repetitions.

Standing chest press

• Place the tube band at chest height on a cable column or other solid support.
• Hold onto each handle while facing away from the band.
• Put your hands at chest height and take a step forward to lessen the slack.
• Squeeze your chest muscles and press the band straight out in front of you until your arms are fully extended, elbows up, and palms down.
• Go back to where you were.
• Continue for 12–15 repetitions.

Forward raise

• Grip the handles at your sides with your palms facing back, and your thumbs pointed inward to strike the front of your shoulders while standing on the centre of the band with your feet shoulder-width apart.
• Next, extend your right arm straight out in front of you to shoulder height without locking your elbows.
• Lower yourself back down slowly.
• Before swapping arms, raise the roof for eight to twelve repetitions.

FAQs

References:

• Markos, H. (2025, February 12). Resistance bands. British Heart Foundation. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/resistance-bands
• Davis, K. (2024b, September 12). 33 resistance band exercises you can do literally anywhere. Greatist. https://greatist.com/fitness/resistance-band-exercises#Takeaway
• Peloton, T., & Cherry, R. (2025, August 29). 18 Amazing resistance band exercises to build strength. The Output by Peloton. https://www.onepeloton.com/blog/resistance-band-exercises