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20 Resistance Band Exercises to Strengthen Your Entire Body

Resistance Band Bicep Curl


  • Stand with both feet on a resistance band. Hold one end in each hand, arms extended, palms facing forward.

  • Slowly curl your hands up toward your shoulders, squeezing your biceps. Keep your elbows tight to the sides of your body.

  • Slowly lower your hands back to the starting position. This is 1 rep.

Resistance Band Bent-Over Row


  • Stand with both feet on a resistance band, about hip-width apart. Hold one end in each hand by your sides, palms facing in toward each other. Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.

  • Bend your elbows to pull the band toward your chest, keeping your elbows close to your body (they should skim your sides).

  • Slowly straighten your arms and lower your hands back to the starting position. This is 1 rep.

Resistance Band Chest Fly

  • Loop a resistance band with handles onto something secure behind you. Grab onto each handle and hold your arms straight out in a T, palms facing forward.

  • Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there's tension in the band. This is the starting position.

  • Slowly pull the band to bring the handles to meet in front of your body, keeping your arms straight, with a slight bend in the elbows.

  • Then, slowly extend your arms back out to the starting position. Be careful to not let the band spring back quickly. This is 1 rep.


Resistance Band Good Morning

  • Stand with both feet on a resistance band, about hip-width apart. Hold one end in each hand by your sides, palms facing in toward each other. This is the starting position.

  • Keeping a soft bend in your knees, hinge forward at the hips and push your butt back as you fold your torso forward. Stop when your torso is just above parallel to the floor. (Depending on your hamstring flexibility, you may not be able to lower that far.)

  • Then, drive your hips forward as you lift your torso back up and return to the starting position. Squeeze your glutes at the top. This is 1 rep.


Resistance Band Chest Press


  • Loop a resistance band with handles onto something secure behind you. Grab onto each handle and hold your arms straight out to the side, elbows bent at 90 degrees, palms facing forward.

  • Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there's tension in the band. This is the starting position.

  • Slowly press the handles forward and straighten your arms, until your hands meet in front of your body.

  • Then, slowly bend your elbows and bring the handles back toward your chest to return to the starting position. Be careful to not let the band spring back quickly. This is 1 rep.


Resistance Band Glute Kick-Back


  • Start on your hands and knees with a resistance band looped around your left ankle and the arch of your right foot.

  • Lift your right leg and extend it out straight behind you, pushing against the resistance of the band. Try to straighten your leg as much as you can.

  • Slowly bring your leg back to the starting position. This is 1 rep.

You can also do this with a resistance band with handles by holding a handle in each hand and looping the middle of the band around the arch of the foot that will be kicking back.


Resistance Band Glute Bridge


  • Lie on your back with your hands at your sides, knees bent, and feet flat on the floor hip-width apart. Loop a medium-strength resistance band around your thighs, just above your knees. This is the starting position.

  • Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a second, making sure to maintain tension in the band so your knees don't collapse in.

  • Slowly lower your hips to return to the starting position. This is 1 rep.


Resistance Band Lat Pulldown


  • Loop a resistance band over a sturdy anchor above you.

  • Stand with one foot about a foot in front of the other so your stance is staggered. Stand far enough forward that there's tension in the band. This is the starting position.

  • Grab onto one end of the band with each hand and extend your arms toward the ceiling at a slight diagonal. Your torso should be upright and leaning slightly forward. Keep your core tight, back flat, and chest lifted.

  • Slowly pull your hands down and out to shoulder height. Hold for a moment, squeezing your back and shoulder blades tight.

  • Slowly extend your arms back out to the starting position. This is 1 rep.


Resistance Band Lateral Lunge

  • Loop a resistance band around both of your ankles. Stand up straight with your legs together and hold your hands together in front of your chest (as shown) or place them on your hips. This is the starting position.

  • Take a big step (about 2 feet) out to the right. When your foot hits the ground, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.

  • Pause for a second, and then push off your right leg to return to the starting position.

  • Repeat on the other leg. That's 1 rep.

Resistance Band Kneeling Crunches

  • Loop a resistance band through a sturdy anchor above you.

  • Kneel on the floor with your back to the band. Reach over your shoulders to grab onto one side of the band with each hand. Your hands should be resting at the front of your shoulders. This is the starting position.

  • Pull the band and bend your torso forward to crunch down against the resistance. Try to keep your arms and legs still, so that the movement is only coming from your core.

  • Slowly extend your torso back up to the starting position. Be careful to not let the band spring back quickly. That's 1 rep.




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