20 Resistance Band Exercises And 8 Workouts For Total-Body Strength!

If you think resistance bands are only good for warm-ups or rehabbing injuries, it’s time for a mindset shift. These stretchy little powerhouses can replace dumbbells, challenge your muscles in new ways, and work your entire body—from your glutes to your shoulders to your core.

Whether you’re short on space, traveling, or just looking to switch things up at home, resistance bands offer a convenient and incredibly effective solution. No gym required.

Let’s walk through the 20 best resistance band exercises, followed by 8 full-body and muscle-specific resistance band workouts you can start today.

Why Train with Resistance Bands?

Before we jump into the exercises, here’s why resistance bands deserve a permanent spot in your workout routine:

They provide constant tension, which activates more muscle fibers
They’re joint-friendly and reduce injury risk
Perfect for at-home workouts or on-the-go training
Easy to scale (use thicker bands for more resistance)
Ideal for all fitness levels

Ready to make the most out of your band? Let’s dive in.

20 Best Resistance Band Exercises

Upper Body

1. Banded Push-Ups
Loop the band behind your back and hold each end under your palms. Now push up. The added tension challenges your chest, triceps, and shoulders.

2. Resistance Band Rows
Sit down, loop the band around your feet, and pull the handles toward your chest. Works your back and biceps.

3. Shoulder Press
Stand on the band, bring handles to shoulder height, and press overhead. Builds deltoid strength.

4. Bicep Curls
Stand on the band and curl the handles toward your shoulders. Keep your elbows close.

5. Triceps Kickbacks
Secure the band under one foot, bend over, and extend your arm back. Isolate the triceps.

6. Lateral Raises
Step on the band, arms at sides, and lift them out to shoulder height. Great for shoulder sculpting.

7. Face Pulls
Anchor the band at eye level, grab both ends, and pull toward your face. Activates rear delts and traps.

Lower Body

8. Squats with Band
Step on the band and bring the handles up to your shoulders. Squat as you normally would.

9. Glute Kickbacks
Anchor the band to a low point, wrap around your ankle, and extend your leg back.

10. Banded Deadlifts
Step on the band, hold the handles, and hinge at the hips to perform a deadlift.

11. Lateral Band Walks
Use a loop band just above the knees or ankles. Step side-to-side to fire up the glutes.

12. Standing Hamstring Curl
Anchor one end, loop the other around your ankle, and curl your heel up to your glutes.

13. Bulgarian Split Squats
Step one foot back on a bench or chair. Hold the band under the front foot and curl handles to shoulder height while squatting down.

Core & Full Body

14. Banded Russian Twists
Sit on the floor, wrap the band around your feet, and twist side to side with the handles in hand.

15. Standing Woodchopper
Anchor the band low, pull it diagonally across your body. Works your obliques and shoulders.

16. Plank Band Rows
Hold one end of the band in a high plank position, pull with one arm at a time.

17. Banded Mountain Climbers
Anchor a loop band around both feet and drive your knees in one by one. Adds extra resistance to your cardio.

18. Band Pull-Aparts
Hold the band at shoulder height with both arms extended, then pull apart. A great move for posture.

19. Overhead Band Marches
Hold the band taut overhead, and march in place. This activates your shoulders and core.

20. Reverse Crunch with Band
Loop the band around your feet while lying on your back and hold the other end in your hands. Crunch your knees toward your chest while keeping the tension.

8 Resistance Band Workouts for Every Muscle Group

Each workout is designed to target specific areas. All you need is a resistance band and 15 to 30 minutes.

1. Upper Body Strength (Chest, Back, Arms)

Banded Push-Ups – 3 sets of 10
Resistance Band Rows – 3 sets of 12
Shoulder Press – 3 sets of 10
Bicep Curls – 3 sets of 12
Triceps Kickbacks – 3 sets of 12

Rest 30 seconds between sets

2. Lower Body Power (Glutes, Quads, Hamstrings)

Banded Squats – 3 sets of 15
Lateral Band Walks – 3 sets of 20 steps
Glute Kickbacks – 3 sets of 12 each leg
Hamstring Curls – 3 sets of 12 each leg
Deadlifts – 3 sets of 10

Feel the burn in your posterior chain

3. Core & Abs Focus

Banded Russian Twists – 3 sets of 30 seconds
Standing Woodchoppers – 3 sets of 10 per side
Plank Band Rows – 3 sets of 10 per side
Reverse Crunch with Band – 3 sets of 15

Slow, controlled movement is key

4. Full Body Burn (Fat Loss & Conditioning)

Band Squats – 15 reps
Push-Ups with Band – 10 reps
Deadlifts – 12 reps
Shoulder Press – 10 reps
Russian Twists – 30 seconds

Repeat this circuit 3-4 times

5. Glute Pump Workout

Glute Kickbacks – 12 each side
Bulgarian Split Squats – 10 each side
Lateral Band Walks – 15 steps each way
Banded Deadlifts – 12 reps

Focus on mind-muscle connection for the booty

6. Shoulder & Posture Fixer

Face Pulls – 3 sets of 12
Lateral Raises – 3 sets of 10
Band Pull-Aparts – 3 sets of 15
Overhead Marches – 3 sets of 20

Great for desk workers and posture correction

7. At-Home Beginner Workout

Bodyweight Squats with Band – 10 reps
Shoulder Press – 8 reps
Deadlifts – 10 reps
Bicep Curls – 10 reps
Russian Twists – 20 seconds

Do 2 rounds and build up from there

8. Advanced Challenge Circuit

Banded Push-Ups – 12 reps
Plank Rows – 12 each arm
Squats – 15 reps
Woodchoppers – 12 each side
Lateral Walks – 20 steps

No breaks—repeat 4 times if you dare

Final Tips for Training with Resistance Bands

Control matters: Don’t just fling the band around. Slow, steady movement maximizes results.
Mind the tension: The band should be taut even at the start of the rep.
Use anchors or doors: Get creative with anchoring to train in different directions.
Upgrade resistance: As you get stronger, switch to thicker bands or double them up.
Warm-up first: Even though bands feel light, you still need to prep your muscles.

Final Word

Resistance bands aren’t just a backup—they’re a full-strength training tool. Whether you’re chasing strength, mobility, or muscle tone, bands can deliver results with minimal equipment.

From beginners to seasoned lifters, everyone can benefit from incorporating resistance band exercises into their routine. Grab your band, pick a workout above, and start building strength anytime, anywhere.