Resistance Band Exercises for a Stronger Body

Cheap, space-saving, portable and effective, there’s a reason you see resistance bands and resistance band exercises everywhere. No matter your ability or budget, you’re sure to find a resistance band somewhere easily, and the great thing is it pretty much means you can have a gym in your pocket.

Here are six exercises you can perform as a full-body workout. Perform each exercise 15 times for three sets before moving to the next. Alternatively, perform in rounds, doing all the reps of the first exercise, then moving onto the following until all the exercises are complete. Then rest for 3 minutes before doing all the exercises again. Perform three to five rounds.

Lateral Walk

Works: hips, glutes, quads

How to: Wrap a resistance band around your thighs. Squat down, so you’re in a half squat position. Then take a step to the left with your left foot, then the right foot. Repeat the movement going the other way. That counts as one rep.


Works: Lats, traps

How to: Sit on the floor with your knees slightly bent and place the resistance band around your feet. Your hands should be holding an end and your arms out straight to your feet. Sit upright, with your chest proud and squeeze your shoulder blades together. Then, starting the movement with your elbows, draw your arms back and squeeze your lats, holding for a second. Return to the starting position; that’s one rep.

Shoulder Press

Works: Deltoids

How to: Stand with your feet staggered, with one foot forward and your back foot on its toes with a high heel. Place the middle of the band under your front foot and grab the band by the ends. Bring your elbows up to shoulder level, bent at 90 degrees. Push your hands up overhead, hold for a second, then return; that’s one rep.


Works: glutes, quads, hamstrings

How to: With the resistance band under the middle of your feet, hold one end of the band in either hand. Bring your elbows parallel to your shoulders and your hands near your ears. Brace your core and squat down, so your thighs are parallel to the floor. Push through your feet to return upright.

Tricep Extension

Works: triceps

How to: With your feet staggered and a resistance band under your front foot, like with the shoulder press above. Grasp the band by the ends with your hands and extend your arms straight overhead with your palms facing each other. With your upper arms staying in place, bend the elbows, so your hands lower just behind your head. Then raise your hand back above your head.