If you want to get fit and strong without spending a fortune on gym equipment or memberships, resistance band exercises are a great option. Resistance bands are elastic or fabric bands that can be used for strength training and muscle growth. They are economical, easy to store, suitable for any fitness level, versatile, simple to use, and safe. They also have many benefits for your health and fitness, such as:
- Building muscle mass and tone
- Increasing fat burning and metabolism
- Boosting mobility and flexibility
- Reducing back pain and improving posture
- Preventing age-related muscle loss
In this article, we will show you some of the best resistance band exercises for every major muscle group. You will need a set of resistance bands with different resistances (light, medium, heavy) and a door anchor or a sturdy object to attach them to. You can also use a loop band or a mini band for some exercises. You can do these exercises at home, in the park, or anywhere you have some space.
Resistance Band Exercises for Upper Body
1. Pull Apart Band
This exercise works your upper back, shoulders, and arms. It also helps to improve your posture and prevent rounded shoulders.
- Hold a light or medium band with both hands in front of your chest, palms facing down. Keep your arms straight and shoulder-width apart.
- Pull the band apart by bringing your arms out to the sides until the band touches your chest. Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position and repeat for 15 to 20 reps.
2. Pull Up Resistance Bands
This exercise is a great way to build strength for pull ups, one of the most challenging bodyweight exercises. It works your lats, biceps, forearms, and core.
- Attach a heavy band to a pull up bar or a sturdy overhead object. Loop one end of the band around your foot or knee and grab the bar with both hands, palms facing away from you. Keep your arms straight and shoulder-width apart.
- Pull yourself up by bending your elbows and bringing your chin over the bar. Keep your core tight and your body in a straight line.
- Slowly lower yourself down until your arms are fully extended and repeat for 8 to 12 reps.
3. Lat Pull Down with Band
This exercise mimics the lat pull down machine in the gym, but with a band. It targets your lats, which are the large muscles on the sides of your back.
- Attach a medium or heavy band to a door anchor or a high object. Sit on the floor with your legs extended and grab the band with both hands, palms facing down. Keep your arms straight and wider than shoulder-width apart.
- Pull the band down by bending your elbows and bringing your hands to your chest. Squeeze your lats at the end of the movement.
- Slowly return to the starting position and repeat for 15 to 20 reps.
4. Banded Push Ups
This exercise adds more challenge and resistance to regular push ups. It works your chest, triceps, shoulders, and core.
- Wrap a light or medium band around your upper back and hold it with both hands under your palms. Get into a push up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower yourself down by bending your elbows until your chest touches the floor. Keep your elbows close to your body and your core engaged.
- Push yourself up by extending your arms and repeat for 10 to 15 reps.
5. Shoulder Band Exercises
This exercise works all three heads of your shoulder muscles: anterior (front), medial (side), and posterior (rear).
- Stand on one end of a light or medium band with your feet shoulder-width apart. Hold the other end of the band with one hand at shoulder level, palm facing forward.
- Press the band up over your head by extending your arm until it is fully straight. This is the shoulder press.
- Lower the band back to shoulder level and then raise it out to the side until it is parallel to the floor. This is the lateral raise.
- Lower the band back to shoulder level and then bring it behind you until it is parallel to the floor. This is the rear delt fly.
- Return to the starting position and repeat for 10 reps on each side.
6. Arm Band Workouts
This exercise works both your biceps and triceps, which are the muscles on the front and back of your upper arms.
- Stand on one end of a light or medium band with your feet shoulder-width apart. Hold the other end of the band with one hand at waist level, palm facing up.
- Curl the band up by bending your elbow and bringing your hand to your shoulder. Squeeze your bicep at the end of the movement. This is the bicep curl.
- Lower the band back to waist level and then flip your palm down. Press the band down by extending your arm until it is fully straight. Squeeze your tricep at the end of the movement. This is the resistance band tricep exercises extension.
- Return to the starting position and repeat for 15 reps on each side.
7. Resistance Band Back Workout
If you want to add some variety and challenge to your back exercises, you can try this resistance band back workout. Resistance bands are great for back exercises because they offer a smooth flow of pulling resistance that simply feels good to execute. It’s like when you wake up, yawn, and stretch your arms out or do side bends, then bend over and touch your toes, only with a bit of resistance.
This resistance band back workout consists of four exercises that target your upper and lower back muscles. You will need a medium or heavy band and a door anchor or a sturdy object to attach it to. You can do this workout as a circuit, performing each exercise for 15 to 20 reps and resting for 30 seconds between exercises. Repeat the circuit for 3 to 4 rounds.
- Bent Over Row. Stand on one end of the band with your feet shoulder-width apart and hold the other end of the band with both hands. Bend your knees slightly and hinge forward at your hips until your torso is almost parallel to the floor. Keep your back straight and your core tight. Pull the band up to your chest by bending your elbows and squeezing your shoulder blades together. Lower the band back to the starting position and repeat.
- Seated Row. Attach the band to a door anchor or a low object and sit on the floor with your legs extended. Grab the band with both hands, palms facing each other. Keep your arms straight and your back upright. Pull the band to your abdomen by bending your elbows and squeezing your back muscles. Slowly return to the starting position and repeat.
- Reverse Fly. Attach the band to a door anchor or a high object and stand facing it with your feet shoulder-width apart. Grab the band with both hands, palms facing each other. Keep your arms slightly bent and your back straight. Pull the band out to the sides by opening your arms and squeezing your rear deltoids. Slowly return to the starting position and repeat.
- Good Morning. Loop the band around your shoulders and stand on it with your feet hip-width apart. Hold the band with both hands in front of your chest. Keep your legs straight and your core tight. Bend forward at your hips until your torso is almost parallel to the floor. Keep your back flat and your head neutral. Squeeze your glutes and hamstrings to lift your torso back to the starting position and repeat.
Resistance Band Exercises for Lower Body
8. Resistance Band Hip Exercises
This exercise works your glutes, which are the muscles on your buttocks. It also helps to stabilize your hips and prevent lower back pain.
- Loop a mini band around your legs just above your knees. Lie on your back with your feet flat on the floor and your knees bent at 90 degrees.
- Lift your hips off the floor by squeezing your glutes and pushing through your heels. Keep your core tight and your knees in line with your toes. This is the glute bridge.
- Hold the top position for a second and then lower your hips back to the floor. Repeat for 20 to 25 reps.
9. Resistance Band Bicep Exercises
This exercise works your hamstrings, which are the muscles on the back of your thighs. It also helps to improve your balance and coordination.
- Loop a medium or heavy band around both feet and hold one end of the band with each hand. Stand on one leg with a slight bend in your knee and your other leg slightly lifted behind you.
- Bend your standing leg and lower yourself down until your thigh is parallel to the floor. Keep your back straight and your chest up. This is the single-leg deadlift band.
- Stand up by extending your leg and pulling the band up with both hands. Squeeze your hamstring and bicep at the end of the movement.
- Repeat for 10 to 15 reps on each side.
10. Resistance Bands Quadriceps Exercises
This exercise works your quadriceps, which are the muscles on the front of your thighs. It also helps to strengthen your knees and prevent injuries.
- Loop a medium or heavy band around both ankles and stand with your feet shoulder-width apart.
- Step forward with one leg and lower yourself down until both knees are bent at 90 degrees. Keep your front knee behind your toes and your back knee above the floor. This is the forward lunge.
- Push yourself back to the starting position by extending both legs and repeat for 10 to 15 reps on each side.
11. Exercises with Ankle Resistance Bands
This exercise works your calves, which are the muscles on the back of your lower legs. It also helps to improve your ankle mobility and stability.
- Loop a light or medium band around both feet and stand with your feet hip-width apart.
- Lift your heels off the floor by contracting your calves and balancing on the balls of your feet. Keep your legs straight and your toes pointed forward. This is the calf raise.
- Lower your heels back to the floor and repeat for 20 to 25 reps.
12. Inner Thigh Exercises Resistance Bands
This exercise works your adductors, which are the muscles on the inside of your thighs. It also helps to prevent groin strains and improve hip flexibility.
- Loop a mini band around both legs just above your ankles and lie on one side with your legs stacked on top of each other. Support yourself with one arm under your head and one arm in front of you.
- Lift your top leg up as high as you can without moving your hips or torso. Keep your foot flexed and toes pointed forward. This is the side leg raise.
- Lower your leg back to the starting position and repeat for 15 to 20 reps on each side.
13. Bands for Thighs
This exercise works both your inner and outer thighs, as well as your glutes and hips.
- Loop a mini band around both legs just above or below your knees and stand with your feet wider than shoulder-width apart.
- Squat down by bending your knees and pushing your hips back until your thighs are parallel to the floor. Keep your chest up and your knees out. This is the sumo squat.
- Stand up by extending your legs and squeezing your thighs and glutes at the end of the movement. Repeat for 15 to 20 reps.
Conclusion
Resistance band exercises are a great way to get fit and strong without a gym or expensive equipment. They are also fun, effective, and versatile, allowing you to work every major muscle group in different ways. Try these exercises at home or anywhere you have some space, and enjoy the benefits of resistance bands training!
