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33 exercises with resistance band which you can anywhere

This movable strengthening equipment is easy to store which makes it great assistant when working out at home, or when there is a little space in the gym. Resistance bands have various resistance levels – from highly tensible band to very strong resistance level.

The most common types of resistance bands are bands with handles, loop bands (also known as giant rubber bends) and therapy resistance bands. On the basis of your level of the weight and specific training plan, it can be identified which resistance bend is the best for you. For most exercises, you will work out with resistance band, you should try to repeat 8-25 reps for 2-3 sets per exercise.

Lower part of the body exercises

1. Front Squat

Stand on the resistance band with your feet about shoulder-width apart. Hold both handles or ends of the band at the top of the shoulders. If the band is too long, cross the hands on the chest, while holding the handles. Go directly to the squat, keep your chest lup, abs firm and press the knees out over your  toes. Get back into initial position and repeat for 8-12 reps.

Front Squat

2. Leg Extension 

Anchor a resistance band on a support (for example on the machine in the gym), while the other end is looped around your ankles. Step off the anchor to create tension on the band and the legs are at the shoulder width apart. Transfer your body weight on the left leg and lift right leg, while extending knee until it is fully straight in front of you. Slowly get back to initial position and repeat for 8-12 reps before you change the legs.

 Leg Extension

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3. Lying Leg Curl 

Lie on the belly and loop the band around the right ankle while the other end is anchored to the door. Move away off the door to create a tension. Tighten your stomach, bend leg in the knee and begin to lift it backward, while pulling the heel to the butt. Slowly get leg back into initial position and repeat for 10-15 reps and then change the legs. 

Lying Leg Curl

4. Glute bridge

Tie the bend around your legs above knee level. Lie on the back with legs bent in knees (90 degrees angle). Lift your legs off the floor, while hands are along the body. Try to stretch the butt as much as you can. Repeat for 15-20 reps. 

Glute bridge with resistance band

 5. Standing adductor

Anchor the loop band to a support tn the height of ankles and stand with the left leg directly to the support, the right ankle is looped with the other end of the resistance band. Step away from the support to create the tension on the band. From the wide stance get into a quarter squat, while trying to extend the leg (the one that is not looped) as much as you can and squeeze the thighs together. Slowly get back into initial position and repeat for 12-15 reps and change the sides.

 Standing adductor

6. Supinated clamshell

Loop a band around the legs above the knee level. Lie on the back with hips and knees in 90 degree angle. Pull the legs, knees apart, while pulling the butt in for 2-3 seconds. Slowly get back into initial position and repeat for 10-12 reps.

Supinated clamshell

7. Ankle Dorsiflexion

Loop a band around something secure (table leg, for example) and sit down with one straight leg. The other end of the band is at the top part of that leg (near under the toes). Slowly stretch the ankle to you, hands are on the floor. Toe is heading to your knee. Stretch the ankle until you feel the muscle tension. Slowly get back into initial position and repeat for 10-12 reps on each side.

Ankle Dorsiflexion with resistance brand

8. Lateral Band Walk

In the case you have loop resistance band, tie it around the ankles. Place feet at the shoulder width apart to create tension on a band. In slight squat, transfer the weight on the left leg and step to the side with right leg. Consequently, move the left leg to right a little but keep a band straight. Take 8-10 steps and continue on the other side.

 Lateral Band Walk with resistance band

9. Standing Abduction

This one is for practicing your balance. Anchor loop to height of ankles. Lift one leg off the floor and pull to the side to create a tension on the band. Strengthen the butt as much as possible. Slowly get back leg into initial position, although keep the leg in the air. Repeat. If you don’t feel stable, touch the chair or wall to maintain balance. Repeat for 15-20 reps on each side.

Standing Abduction

10. Seating Abduction

Sit at the edge of the chair or bench and tie a loop above the knees.Place the feet slightly wider than shoulder width and gradually press the knees to the sides, while the feet are heading inside. Hold for 2 seconds and get the knees back into initial position. Repeat for 15-20 reps.

Seating Abduction with resistance band

Exercises for back

11. Bent-Over Row 

Stand to the middle of the band with feet shoulder-width apart. Slightly bend over to the knees, while having back straight. Grasp handles with both hands. In this position, pull the band to hips and squeeze the shoulder blades together. Elbows are bent in 90 degree angle. Get back into the initial position, and repeat for 10-12 reps.

 Bent-Over Row with resistance band

12. Seating Row

Slightly extend the legs and place the band to the bottom of the feet. Grasp the band with both hands, arms are extended with palms heading to you. Sit straight and pull the band toward stomach, elbows are bent and squeeze the shoulder blades together. Slowly get back into initial position and repeat for 15-20 reps. 

Seating Row

13. Band Pull Apart

Stand with feet to shoulder width apart and slightly bend the knees. Grasp the middle part of the band with both hands at the height of the shoulder with palms heading to yourself. With straight hands, pull the band forward and consequently, get it back until you feel the tension in shoulder blades. Carefully get back into initial position and relax. Repeat for 8-10 reps. 

Band Pull Apart

14. Laying Pullover

The middle of the resistance band anchor to the machine, for example. Lie down with knees bent. With arms straight behind your head, grasp the handles of the band with hands and slowly pull from the chest to the knees with extended arms (slightly bent elbows). Slowly get back into initial position and repeat for 8-10 reps.

Laying Pullover

15. Lat Pulldown

Are you ready to exercise your upper part of the back? Anchor the band horizontally above you. Go on your knees and grasp the other end of the band. Arms are behind head at the arms width apart. With bent elbows, pull the rubber to the ground, while feeling back muscles. When your hands touch the shoulders, get back into initial position and repeat for 10-12 reps. 

Chest exercises

16. Push ups

Take this traditional exercise to a new level. Get in position of plank a place the band across the upper part of back. Grasp both ends with the fingers and place the arms into initial position – head and body are directly to the floor. Pull the butt, abs in and do a push up with fully extended arms. Lower back is straight, chest to the floor. Repeat for 5-20 reps. 

Push ups with resistance band

17. Incline Chest Press

Next up: the upper part of the chest! Stand right forward with bent knees and place the middle of the band beneath your foot. Grab a handle with both hands and place the band at the shoulder level. Press the band upward straight over your chest to the sides (like rainbow) until the arms are fully extended. Get into initial position and repeat for 10-12 reps.  

18. Bench press

No barbell? No problem! Place the resistance band under the bench press and lie on the bench with face up. Grab handles of the band with both hands and place them at the shoulder level so your thumbs touch the shoulders. Extend the arms forward and try to get full extension of the arms. Get back into initial position and repeat for 10-12 reps.

Bench press

19. Standing Chest Press

Anchor the band to a support (for example, machine in the gym) at chest level. Grab the handles with your back to the support. Step forward and lift the handles of the band at chest level. With elbows slightly bent and palms facing down, press the band straight out in front of you and simultaneously extend the arms as much as you can. Get into initial position and repeat for 12-15 reps. 

Standing Chest Press

Shoulder Exercises

20. Overhead press

Stand in the middle of the band with feet at shoulder width apart. Grab the handles and place the arms at the shoulder level with palms facing each other the way your thumbs touch the shoulders. Press the arms straight up and palms are rotating forward as you fully extend your arms. Get into initial position and repeat for 8-10 reps.

Overhead press with resistance band

21. Forward Raise

For exercising of the upper part of shoulders, stand in the middle of the band with feet at shoulder width apart and grab the handles with palms facing each other. Without bending the elbows, lift your arms in front of you at the shoulder level. Slowly get back into initial position and repeat for 8-12 reps each arm. 

Forward Raise

22. Lateral Raise

Place the feet in the middle of the resistance band and grab the handles with arms down at your side and with palms facing each other. Slightly bend elbows, extend the arms to the sides at shoulder height. Slowly get back into initial position and repeat for 8-10 reps.

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23. Upright Row

Stand forward with feet placed in the middle of the band at the shoulder width apart. Grab the handles of the band with palms facing each other and lift your arms at the thigh level. Pull the band at the shoulder level while keeping the elbows bent and positioned in a “V”. Slowly get back into initial position and repeat for 10-12 reps. 

Upright Row

24. Bent-Over Rear Delt Fly

Sit at the edge of the bench press and place the feet in the middle of the band. Grab the handles of the band with palms facing each other and cross the band at your knees. Bend forward, the back is straight and lift your arms to the sides until the band is at the shoulder height. Get back into initial position and repeat for 10-12 reps.

Bent-Over Rear Delt Fly

Arms Exercises

25. Concentration Curl

Get to the forward lunge position with right leg in front. Place the band under the right foot. Grab the remaining part of the band, while the elbow is on the knee. With palm facing away from your knee, pull the band toward shoulder. Try to squeeze your biceps as much as you can. Slowly get back to initial position and repeat for 8-10 reps on each side. 

Concentration Curl

26. Standing Biceps Curl

Stand in the middle of the band with feet at shoulder width apart. Grab the handles, while the initial position is with your arms down at the sides. With palms facing outside, lift the arms upward with bent elbow until you get a good bicep contraction. Slowly get back to initial position and repeat for 12-15 reps. 

Standing Biceps Curl

27. Kick Back

Stand in forward lunge position with your right foot in front or take a seat. Place the resistance band under the right foot. Grab the handles of the band and place the arms along the body with palms facing backward. Bend elbows and your forearm is parallel to the floor. Then place the arm forward until the arm is fully extended. Get back into initial position and repeat for 8-10 reps.

Kick Back with resistance band

28. Overhead Triceps Extensions

Sit on the bench or chair and place the middle of the band beneath your glutes. Grab handles and stretch your arms behind the head, elbows are bent so that your hands are positioned behind your neck. With palms facing upward, fully extend your arms straight up. Get into initial position and repeat for 10-12 reps. 

Overhead Triceps Extensions

Core Exercises

29. Kneeling Crunch

Attach the band at the top of a door, grab both sides and kneel down. Elbows are bent. Strengthen your abs and and crunch down. Repeat for 10-12 reps. 

Kneeling Crunch

30. Woodchoppers

Anchor the band on the top of the door or machine. Stand to the side of the support with your right leg and grab the free end of the band with arm which you place to the head then. In a smooth motion, pull the band down across your body to the front of the knees while rotating the hips and foot which is backward. Repeat for 8-10 reps. 

Woodchoppers

31. Anti-Rotation Band Walkouts

Anchor a loop band to the support (machine) slightly below your chest. Grab the other end of the band, create a tension and go to the squat. Hold the band with both hands directly in front of your chest, strengthen the abdominals and step to the side until you feel the band is too tense. Get back into initial position and repeat for 6-8 reps on each side. 

Anti-Rotation Band Walkouts with resistance band

32. Reverse Crunch

Anchor the band on a low support (machine). Lie on the back and bend the knees in 90 degree angle. Tie the other end of the band around the top of the feet – right under the toes and move the way you create the tension. Back is straight and strengthen the abdominals. Lift your knees toward the shoulder, while exercising the abs. Repeat for 12-15 reps. 

Reverse Crunch with resistance brand

33. Russian Twist

Sit on the floor with legs extended. The middle of the band is placed at the bottom of your feet. Hold both free ends of the band. Slightly bend the knees, feet are on the floor and lean back at a 45 degree angle. Move the band with left leg across your body and your right hand is down by your right hip. Stretch the oblique muscles, the middle and the lower part of the back is in neutral position. Get back into initial position and repeat for 10-12 reps on each side. 

Russian Twist

We believe that with the help of these exercises, we helped to create the unique training plan which you can use wherever you want. Which exercises with the band you like the most? Write down your answer to the comment section and if you like it, support the article by sharing.