Resistance Band Exercises to Do at Home

After reading this guide, you'll be impressed with how many resistance band exercises you can do with just a little bit of creativity.

I bought a full set of resistance bands just a couple of months ago and let me tell you, the more I use them the more new exercises I come up with.

Most gyms these days are equipped with resistance bands of different sizes, so I am sure you have already use them before, maybe to warm up before you lift weights?

That's what I do when I am there, but if you are a beginner or working on a toning type of program they can be used as real exercises too.

I see lots of girls that use these bands all the time, but you don't really have to be at the gym to enjoy them.

Resistance Band Exercises

You'll be impressed by the variety of resistance band exercises that you can start doing today, at home, when it's more convenient for you!

Resistance Band Exercises for Home

The best part is that if you want to do some home workout, resistance bands are perfect for a few reasons.

Here some of the benefits of using resistance bands:

  • Low Price: they are cheap equipment, I paid around $30 for a set of six
  • Save on storage: they don't take any space at all, you can just fold them and put them away, or hang them behind a door (like I do)
  • Light weight: they can provide high resistance without lifting any weights
  • Perfect for travelling: just put them in your bag and use them anywhere
  • Full body workout: as you will see you can train all the body muscles
  • Stackable: different models are available, and I regret not buying the stackable ones. They come with handles and you can attach multiple elastics to adjust the resistance (see below)

Do you travel sometimes?

Not all the hotels have a gym, so how do you keep in shape during your trips?

I can take my resistance bands everywhere, they don't add weight to my luggage and don't take space either. They're so easy to use, I just grab the one I want and I am ready to go.

Now you're wondering "How do I use them? How can I train the whole body with just one elastic?".

Legit question, and here is where I want to help and share what I learned.

First of all, this is the set of resistance bands that I bought:


They come in different colors, and each color corresponds to a certain resistance. The equivalent in weight goes from 2-4 pounds to 35-40 pounds.

Not bad, this gives you a wide range of flexibility.

If I had to buy them now I would probably go with these ones:

because, as you can see, the handles are not pre-attached and you can exercise with more than one band at the time (as they are stackable) until you reach the desired resistance (which is very adjustable).

Now let's get to the point and see what resistance band exercises we can do at home, with absolutely no need of extra equipment.

Resistance Band Leg Exercises

Let's start from the leg muscles.

With resistance bands we can do the king of leg exercises very easily. I am talking about squats. It is possible to do this and other leg exercises safely, all you have to do in case of difficulty is to leave the grip.

Leg exercises with resistance bands include:

  • Squats
  • Lunges
  • Kickbacks
  • Hip Adduction
  • Hip Abduction

Click here to see how to do Resistance Band Leg Exercises

Resistance Band Chest Exercises

It is quite easy to do resistance band exercises for chest, as long as you have a place to anchor the band.

You can do resisted push ups with the elastic but I don't like it. The set I purchased comes with a door anchor which is super useful to fix your band.

This way you can do more chest exercises, such as:

  • Inclined/Declined/Flat Chest Press
  • Inclined/Declined/Flat Chest Fly

Click here to see how to do Resistance Band Chest Exercises

Resistance Band Back Exercises

There are also a good number of resistance band exercises for back muscles available with these awesome elastics.

Again, you need the door anchor for most of them, but I learned to do them also in different ways.

For example if you have a column in the house, or a railing, but generally speaking, anything where you can anchor the elastic.

Here are the back exercises that I will show you:

  • Upright Rows
  • Standing Rows
  • Seated Rows
  • Bent Over Rows
  • Reverse Fly (like a pec deck machine)
  • Lat Pulldown
  • Straight Arm Pulldown
  • Deadlifts
  • Shrugs (for traps)

Click here to see how to do Resistance Band Back Exercises

Resistance Band Shoulder Exercises

Elastics work great also to train shoulders with the following exercises:

  • Shoulder Press
  • Lateral Raises
  • Front Raises
  • Reverse Fly

For the first three resistance band exercises we don't need anything more than ourselves and the band.

For the last one we obviously need to anchor the resistance band somewhere, which could be the door or a column in the house.

If you're comfortable with it you can also sit down and anchor the elastic band around your feet and do the flys.

Click here to see how to do Resistance Band Shoulder Exercises

Resistance Band Arm Exercises

Resistance band exercises for arms have the goal of training biceps and triceps.

For biceps we can do:

  • Standing Curls
  • Overhead Curls

while for triceps:

  • Tricep Pushdown
  • Reverse Grip Pushdown
  • Overhead Tricep Extension
  • Bent Over Kickbacks

Click here to see how to do Resistance Band Arm Exercises

Resistance Band Ab Exercises

For core muscles, there is one exercise that I do, and it is the classic resisted crunches.

I use to anchor the elastic band to the top of the door, grab the handles and do my regular crunches.

For the obliques I do the abdominal twists exercise.

To recap, resistance band exercises for abs include:

  • Resisted Crunches
  • Abdominal Twists (low or high side pulls)
  • Leg Crunches
  • Side Raises

Click here to see how to do Resistance Band Ab Exercises


Resistance bands give you the possibility to workout at home without having to buy expensive equipment, plus you can carry them anywhere you go (especially on trips, you can workout in your hotel room).

I really recommend to get yourself a set, you'll love them.

You can order them online and then...enjoy your resistance band exercises!

BalanceFrom Heavy Duty Premium Resistance Band Kit with Improved Safe Door Anchor, Ankle Strap and Carrying Case


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