12 Resistance Band Exercises You Can Do Anywhere

12 Resistance Band Exercises You Can Do Anywhere

Resistance bands are very versatile and is a perfect equipment for any strength training program. You can choose from a variety of lengths, sizes, prices and resistance levels. They’re easy to store and bring with you wherever you go. Even in gyms like David Barton you can see people using these bands. Check out this handy exercise guides specifically designed to help you stick to your fitness routine using resistance bands. For most of these exercises, you should aim for at least 2 sets of 10 to 15 reps each.

1. Front squat

  • Stand with both feet slightly wider than shoulder-distance.
  • Place a handle on each hand and then bring the top of the band over the shoulders.
  • Lower your torso down as if sitting into a chair. Engage your core and keep your chest up.
  • Go back to the starting position.
  • Do 10-12 reps.

2. Leg extension

  • Anchor a loop band on a support looping the other end around your ankle.
  • With feet hip-distance apart, sit down away from the anchor creating band tension.
  • Shift your weight to your right foot and lift your left leg from the floor.
  • Extend your knee and keep it straight in front of you.
  • Then go back to the starting position.
  • Do 10-12 reps on each leg.

3. Prone Leg Curl

  • Lie on your belly. Anchor the band to a stable support and loop it to your right ankle.
  • Create a tension by moving farther from the anchor.
  • Keep your core engaged and bend your leg.
  • Move your heel toward your glutes.
  • With control, bring your leg to the original position.
  • Do 10-12 reps on each leg.

4. Glute Bridge

  • Tie the resistance band above your knees.
  • Lie on your back with both feet on the floor, knees bent.
  • Activate your glutes and raise your hips, applying gentle pressure against the band until your knees, hips and shoulders align.
  • Do 10-12 reps.

5. Standing Adduction

  • Find anchor support that is approximately ankle height and stand with your right side facing it.
  • Wrap the free end around your outer right ankle.
  • Step away from the support and get into a quarter squat from a wide stance.
  • Pull your right leg in working against the resistance.
  • Then with control go back to the starting position.
  • Do 10-12 reps on each leg.

6. Clamshell

  • Loop a band around your legs close to the knees.
  • Lie on one side with your knees and hips flexed to 90 degrees.
  • With both feet together and glutes activated, pull your knees away from each other.
  • Hold for 3 seconds.
  • Then with control go back to the starting position.
  • Do 10-12 reps on each side.

7. Lateral Band Walk

  • Tie a therapy band around your legs slightly above your ankles.
  • Keep both feet shoulder-distance apart.
  • Get into a half-squat position and move your weight to your right side, stepping side ways with your left leg.
  • Keep the band taut as you slightly move your standing leg.
  • Take 8 steps before going back the opposite direction.
  • Do 10-15 reps.

8. Standing Abduction

  • At ankle height wrap a loop band around your legs.
  • Lift one leg, slowly bringing the foot out to one side.
  • Lead with your heel and keep your glutes engaged.
  • Grab support if you are wobbly.
  • Lower back down with control.
  • Do 15–20 reps on each side.

9.  Concentration Curl

  • Start in a forward lunge with your left leg in front.
  • Place the band’s center under your left foot and hold one end with your left hand.
  • Rest your elbow on the inside of the knee.
  • Curl the band up to your shoulder and squeeze your biceps.
  • With control, lower the band down.
  • Do 15-20 reps on each side.

10. Triceps Kickback

  • Stand in a forward bend and bring your feet together.
  • Hold each end of the band and with palms facing behind you position your arms at your sides.
  • Tuck and bend your elbows until your forearms are positioned parallel to the floor.
  • Push the band behind your body by pressing your arms until they are completely extended.
  • Lower back down.
  • Do 15-20 reps.

11. Kneeling Crunch

  • Place the band to a high anchor and go down on your knees facing away from the anchor
  • Hold each side of the band and with your elbows bent pull it over your shoulder
  • Extend your elbows out, keep your core engaged, and crunch toward your hips.
  • With control, return to the starting position.
  • Repeat for 10–12 reps.

12. Reverse Crunch

  • Lie on your back with knees bent
  • Anchor the band on a low support.
  • Wrap the band on both feet and move back to create tension.
  • Engage your core and keep your back flat
  • Curl your lower body toward your shoulders
  • Pull your knees to your chest and lift your hips off the ground
  • With control return to the starting position.
  • Repeat for 12–15 reps.

Here’s a video on how to choose resistance bands:

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