11 Resistance Band Workouts You Can Do at Home

Resistance bands are elastic bands commonly used by physical therapists, personal trainers, and strength training coaches to gently build strength. Resistance bands can be used in a wide range of total body exercises, including exercises that target muscle groups in the upper body and lower body. They're great for a resistance training home workout, as they tend to be more affordable and take up much less space than dumbbells or kettlebells. Plus, the resistance level is often specified on the band, allowing users to choose a resistance band suitable for their fitness level.

There are several notable benefits to using resistance bands in your workout plan.

1. 1. Convenient home workout: Resistance bands can easily be incorporated into your home fitness routine. They are affordable, lightweight, and take up very little space in your home gym.
2. 2. Effective full-body workout: Resistance training helps build muscle throughout the body, in addition to improving your range of motion, balance, and flexibility.
3. 3. Reduce the risk of injury: Resistance training improves joint and muscle wellness. By building lean muscle mass, your joints, muscles, and ligaments will be better protected from strain.

Consider some of the best resistance band exercises for building strength and improving the range of motion throughout your body.

1. 1. Bent over row: Stand on the middle of the resistance band with your feet shoulder-width apart. With your knees bent and back straight, hinge forward at the waist. Grasp each end of the resistance band. Pull the resistance band up, squeezing your shoulder blades together until your elbows form a 90-degree angle. Lower back to the starting position. Repeat for the desired number of reps.
2. 2. Lat pulldown: Anchor the resistance band overhead (a pull-up bar or sturdy tree limb will work). Kneel facing the anchor and grip each end of the resistance band. Extend your arms over your head with your hand shoulder-width apart. Bend your elbow, pulling the band down toward the floor. Once your hands reach chest height, slowly return to the starting position. Repeat for the desired number of reps.
3. 3. Overhead press: Stand on the inside of the resistance band with feet shoulder-width apart. Grip each end of the resistance band at shoulder height. Your palms should be facing outward and your thumbs should point toward your shoulders. Extend your arms upward. Slowly lower back to the starting position. Repeat for the desired number of reps.
4. 4. Glute bridge: Loop a resistance band around your legs just above your knees, tying the ends together to secure it in place. Lie on your back on the floor and bend your knees at a 90-degree angle. Squeeze your glutes and lift your hips upwards. Work against the resistance band until your hips, shoulders, and knees for a straight line.
5. 5. Triceps kickback: Stand on the inside of the resistance band with feet shoulder-width apart and hinge forward at your hips. Grip each end of the resistance band so that your palms face behind you. Slightly bend your elbows so that your forearms are parallel to the floor. Press down toward the floor until your arms are fully extended and slightly behind you. Slowly return to the starting position.
6. 6. Triceps extension: Anchor the resistance band on a pull-up bar or sturdy tree branch. Stand with your feet shoulder-width apart and grip each end of the resistance band. Keep your arms tucked to your sides, and bend at the elbows to pull the band down to your waist until your arms are fully extended. Slowly return to the starting position.
7. 7. Chest press: Anchor the resistance band on a sturdy support at chest height. Grip each end of the resistance band, with your back facing the support. Stand in a lunge position with one leg slightly forward than the other and your knees slightly bent. Be sure to position yourself far enough away from the support to feel resistance in the band. With your palms facing down, fully extend your arms in front of you at chest height. Activate your chest muscles to complete the full range of motion. Slowly return to the starting position.
8. 8. Clamshell: Loop a resistance band around your legs just above your knees, tying the ends together to secure it in place. Lie on your right side with your hips and knees at a 90-degree angle. Squeeze your glutes and pull your knees away from each other. Slowly return to the starting position.
9. 9. Hamstring curl: To perform a hamstring curl, stand with your left foot on one end of the band and place the other end around your right ankle. Keeping your knees together, lift the right heel toward your buttock. Return to the starting position. Repeat for desired reps and switch sides.
10. 10. Bicep curl: Stand on the inside of the resistance band with feet shoulder-width apart. Hold the other end of the band in one hand with the arm at your side and palm facing up. Bend the elbow and pull the resistance band toward the shoulder. Return to the starting position. Repeat for your desired reps and switch sides.
11. 11. Lateral band walk: Loop a resistance band around your lower calf muscles. Stand with your feet shoulder-width apart in a half squat position. Work against the resistance band to lift your left leg and step to your left. Follow with your right leg, keeping your feet hip-width apart to maintain resistance. Repeat with the opposite leg for the desired number of reps.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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