Top 8 Resistance Band Exercises To Do At Home

by admin
Resistance Band

The pandemic has forced us to spend most of our time indoors. We have to even miss out on our favorite Yoga or Zumba sessions and the gym as well. Don’t you think this WFH culture has turned us all into couch potatoes? Is it only me or has your fitness also suffered the cons of all the delicious meals at home and lazing around? Who is to blame?

Also Read: Jumping Rope vs Running Rope : Which is Better?

While lazing around may be fun, it’s time to get our bodies moving. I have curated a list of a few awesome and easy resistance band exercises to help you kick your home workout routine up a notch. One of the best things about working out with resistance bands is that these are portable. That means you can stay true to your daily workout with these bands. Isn’t that amazing? Keep scrolling to learn more!

Seated Resistance Band Biceps Curl

  • Sit on a chair, stool, or bench with your feet wide.
  • Hold one end of the band in your left hand and the other end under your right foot. Make sure to rest your left elbow on your left thigh.
  • To achieve the starting position, you may need to lean slightly forward. Keep your back straight, and you can rest your right hand on your right thigh gently.
  • With the band already taut, you must be able to start with your arm at 90 degrees or greater.
  • Now, pull your left hand toward your left shoulder. This is how you do a bicep curl.
  • Keep your shoulder relaxed and just focus on engaging your bicep to pull your hand toward you.
  • Do at least 10 reps, then repeat on the other side.


  • Hold the resistance band in your hands, and then stretch them at your chest’s height.
  • Make sure that the middle portion of the band stretches horizontally at your back at chest level.
  • Next, ensure that you maintain the height while bringing your hands together. Keep them stretched.
  • Return to the initial position.
  • Repeat 10-15 times.

Glute Bridge

  • Lie on your back on a mat and bend your knees to 90 degrees.
  • Next, make a loop above your knees using the resistance band.
  • Slowly raise your hips parallel to your knees and shoulders.
  • Return to the initial position.
  • Repeat 10-15 times.

Cuff Pivot

  • Hold the two ends of the resistance band in each hand. Stand with your feet together and keep the core engaged. You’ll have to wrap the band a few times to make it short enough to perform this.
  • Hold the band just below your chest (bottom of your ribcage), with your elbows bent and pointing out.
  • Now, keep your left hand still, and pull your right hand out toward the right. This will allow the rotation to come from your shoulder, and your elbow will also rotate naturally toward your waist.
  • Maintain a bent arm and feel your shoulder blades rotate. Resist the urge to move your left arm to keep the muscles on both sides of your body engaged.
  • Return to the initial position.
  • Repeat the reps on the other side.

Resistance Band Tricep Kickback

  • Hold the two ends of the resistance band in each hand.
  • Step your right foot forward.
  • Next, loop the resistance band under your right foot.
  • Then bend your right knee, and hinge forward at the hip. Keep your core engaged and back straight.
  • Bend your elbows to 90 degrees.
  • Now, do a triceps kickback by extending your arms from the elbows. Keep the rest of your arms still while you squeeze your shoulder blades together.
  • Return to the initial position.
  • Do all the reps on one side, then repeat with the other foot forward.

Lateral Walk

  • Stand straight with your feet a shoulder-width distance apart.
  • Tie one resistance band above your knees and the other below your knees.
  • Now, drop into a half squat position.
  • Move to the right side in small steps.
  • Repeat 8-10 times, and then switch the direction.

Single-Leg Resistance Band Deadlift

  • Stand with your feet together, and loop the resistance band under your left foot.
  • Hold one end of the band in your right hand in a way then when you stand with your arm at your side, there is tension in the band.
  • Let the other end of the band lie on the floor.
  • Now, put all of your weight on the left foot.
  • Hinge at the hip, and tip forward.
  • Bring your chest parallel to the floor by letting your right foot come straight up behind you as you hinge forward.
  • Next, allow your right arm to drop toward the floor creating less tension in the band.
  • Come back to the initial position.
  • Do all the reps, and then repeat on the other side.

Russian Twist

  • Sit on the floor on a mat. Keep your legs extended and wrap the center of the band around the bottom of your feet.
  • Hold both the ends of the band in each hand.
  • Now, slightly bend your knees, keeping your feet on the floor, and lean back at 45 degrees.
  • Bring the left hand across your body.
  • Put the right hand down by your right hip.
  • Contract your oblique muscles, and bring the band toward your right hip. Keep your middle and lower back neutral.
  • Return to the initial position.
  • Rotate left then right for a total of 10 reps on each side.

The resistance band exercises mentioned above are great for home workouts. While flyes open your chest muscles, reduce back pain and tightness in the upper body, glutes are effective for toning abs. If you are not able to do squats due to lower back pain, you can try performing glute bridges. And if you want to target your leg muscles, the lateral walk workout is the best for you.

In a nutshell, resistance bands are a great addition to your strength training routine. These come in a variety of lengths, sizes, and strengths. These are portable which makes them perfect for home use. So, are you ready to rock out with the band? Drop in your comments. I am reading!

You may also like