Resistance band exercises are the ultimate compliment to bodyweight exercises. Thanks to their lightweight, transportable nature, resistance bands, and even super-bands / mini-bands are recommended for our team’s home and travel fitness programming. And why not, they only amplify the amazing calorie burning/muscle toning potential of home exercises. In addition, resistance bands are easily upgradeable (to higher intensity levels) for a very minimal cost. That means, no expensive equipment, gym or weights needed for the best workout of YOUR life!

Whether on the road, at home or in a gym, read on to learn some of our favorite all-purpose resistance band exercises suitable for home or anywhere. Then, pick four, or go through all eight for a highly effective home or traveling workout (Descriptions are below).

8 Best Resistance Band Exercises

For exercise video
tutorials, click here: Exercise Board

Bent-over row (mid to upper back)

To get started, sand on the band ensuring that the feet are a bit wider compared to the shoulder width. Hinge forward while ensuring you bend slightly at the knees with hips jutting backwards. With your hands facing the outside of the knees, grab both handles and pull the band towards your shoulders until your elbows bent a 90 degree angle. Repeat for 12 reps and three sets.

Squat (Thighs: quads, hamstrings, glutes and hips)

If you thought you left squat at the gym, think again. Start the same way you did when doing the bent-over row and while holding both handles, bring the top of the band over both shoulders. Lower your body in a deep squat position, ensuring that your abdominal area stays tight while the chest stays up. Rise back up with your knees aligned over your toes. Complete three sets of 12 reps.

Lateral raise (shoulders: deltoids)

Stand with both feet centered on the band with the legs as wide as the shoulder width. With both palms facing inwards grip the handle with arms at your sides. Raise your arms straight on the side with the elbow bent and bring them over the shoulders and then bring them down slowly, complete three sets each of 10 reps.

Re-invented pushup (chest, triceps and shoulders)

Drape the band across the upper back after getting into the plank position. Loop both ends of the band through the thumb then place both hands on the ground. Push up until the arms are fully extended while ensuring that your abs and glutes are tightened and lower back down. With the chest down, complete three sets of 20 reps.

Tricep kickback

With both handles in your arms, stand on the band and keep your back straight. Bend your elbows and hinge at the waist until the hands are below the shoulders. Raise your arms back in such a manner that they run parallel to the ground then slowly return to the starting position. Complete three sets of 10 reps.

Bicep curl

Start the same way you did when doing the lateral raise and with your palms in front of you, bend your arms the shoulders ensuring the elbows bent until you get a good bicep contraction.

Russian twist (obliques and transverse abdominals)

Wrap the resistance band around the feet while seated on the ground with both legs extended. Hold the handle in both hands, keep your feet on the floor and with your knees slightly bent, lean your torso back 45 degrees. Bring your right hand to the right hip and the left hand across the body to rotate the band to the right. While doing so, be sure to contract and tighten the oblique muscles and keep your back in a neutral position. Starting from the beginning, rotate the band towards the left. Complete three sets of 12 reps.

Resistance band good morning (lower back, hamstrings)

Stand on the band with the opposing side looped around the base of your neck and stand straight up. Bend your backs while ensuring the lower back remains in its natural arch and lower the torso until it’s almost parallel to the floor. Extend your hips explosively to go back up.

What do you think?

Let us hear your feedback below. Also, we would love to hear which exercises we missed and could cover in a follow up article.

If you liked this post, don’t forget to share it with your friends. You’ll make them feel RUNDLEFUL!

Cheers to your health!

Coach JRUN


Coach Justin
Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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