14 Resistance Band Exercises for Beginners
Ready to try out some resistance band exercises? We’ve pulled together some exercises for you to try:
1. Banded Front Squat
Squats are a must in any programme and the go-to exercise for serious leg gains.
Benefits: builds stronger lower-body muscles and also strengthens the back and core
Muscles used: glutes, hamstrings, quads, hip adductors
How to do:
- Using a long resistance band, loop one end around the bottom of both feet, shoulder-width apart on the floor.
- Hold the band with both hands in front of your shoulders with an overhand grip and drive your elbows forward, raising them to around shoulder height.
- Keeping your chest lifted and eyes straight ahead, push the hips back and down by bending at the knees.
- Continue until your upper legs are parallel to the floor. Hold for a second, then slowly return to the starting position.
2. Lateral Walk
Also known as monster walks or side steps, these are great for working on your glutes.
Benefits: builds stronger glutes and hip abductors, which help with jumping, running, and twisting movements
Muscles used: hip abductors, glutes
How to do:
- Using a small resistance band, loop it around both ankles and stand with your feet shoulder-width apart, making sure the band is taut.
- Soften the knees by bending slightly and sit into a half squat.
- Keeping your chest lifted and eyes straight ahead, start by stepping one foot out to the side until the band is at full stretch. Hold for a second before following with the other foot.
- Keep your hips level and your core engaged.
3. Leg Abduction
Great for rehabilitation or building strength in the hip abductors.
Benefits: builds stronger hips abductors and also improves mobility
Muscles used: hip abductors, glutes
How to do:
- Loop a small resistance band above your knees and stand sideways with your right hand against a wall.
- Keep your core engaged and head lifted, and start the motion by driving the left leg out sideways as far as you can.
- Pause and hold at the top of the movement for 1-2 seconds, then switch to the other side.
4. Banded Lateral Step-Out Squat
A great variation to regular squats.
Benefits: builds stronger lower body muscles but also strengthens the back and core
Muscles used: glutes, hamstrings, quads, hip adductors
How to do:
- Place a small resistance band below your knees and stand with your feet shoulder width apart, making sure the band is taut.
- Soften the knees and take a big step out with the right leg. Once your foot is planted, squat down.
- Keeping your chest lifted and eyes straight ahead, start by pushing the hips back and down by bending at the knees.
- Continue until your upper legs are parallel to the floor. Hold for a second, then slowly return to the starting position.
- Step the left leg in and repeat.
5. Side Plank High Pull
A strong core is vital for optimal movements, both in training and day-to-day life.
Benefits: builds stronger abs
Muscles used: delts, rhomboids, traps, abs, obliques, core
How to do:
- Place a small resistance band loop around both ankles and stand with your feet shoulder-width apart, making sure the band is taut.
- Soften the knees by bending slightly and sitting into a half squat.
- Keeping your chest lifted and eyes straight ahead, start by stepping one foot out to the side until the band is at full stretch. Hold for a second before following with the other foot.
- Keep your hips level and your core engaged.
- Get down onto the floor and into the plank position, looping the band around the hand and inside of the right thumb.
- From the plank position, hold the band in your left hand and then rotate your body into a side plank while pulling the band up.
- Keep your core engaged and make sure your hips are flat. Repeat on the other side.
6. Lateral Raise
Building a strong upper body is a must for anyone serious about training.
Benefits: builds stronger delts, which make the shoulders look broader
Muscles used: delts
How to do:
- Using a long band, step your feet into it with both the left and right close together. Hold the band in both hands with your arms extended at your sides.
- Soften the knees, engage your core, and avoid arching your back.
- Start the movement by lifting your hands up towards your shoulders, keeping your arms locked out straight.
- Once at shoulder height, hold for a second, and then slowly lower down.
7. Deadlift
The king of compound movements, deadlifts should be a staple in all programmes.
Benefits: ideal for building muscular strength and power
Muscles used: calves, hamstrings, glutes, erector spinae, lats
How to do:
- Place a long resistance band on the floor and step with both feet on top of the middle.
- Hold each end of the band with your hands and stand with your feet shoulder-width apart.
- Bend your knees and send your hips a few inches backward, keeping your chest up.
- Hinge forward, sending your hips backwards between 30 and 45-degrees.
- Power your hips and glutes forward to stand up straight.
- Keep your knees soft, squeeze your glutes and keep your posterior chain tight.
8. Banded Glute Bridge with Hip Abduction
Build strong and powerful glutes as well as overall lower-body strength.
Benefits: builds stronger glutes and hips abductors, which help with jumping, running, and twisting movements
Muscles used: glutes, hamstrings, hip abductors
How to do:
- Lie on your back and place a small resistance band between your knees.
- Put your feet flat on the floor as close to your glutes as possible, around shoulder-width apart.
- Start the movement by pushing your hips towards the ceiling and driving through the feet.
- While moving, keep pressing your knees outward against the band. Hold at the top and then slowly lower your hips.
9. Standing Banded Triceps Extension
Building stronger arms helps create a well-rounded strong foundation.
Benefits: targets all three heads of the triceps
Muscles used: triceps
How to do:
- Attach a resistance band to a fixed point on a wall or support.
- Hold the band with a neutral grip and lean forward slightly by hinging at the hips.
- Start the movement by extending the elbows downwards and engaging the triceps.
- Once the arm is straight and locked out, hold for 1-2 seconds, and then return.
- Keep your feet pushing out against the band.
10. Bicycle Crunch
A strong core is the foundation of a strong body.
Benefits: a complete ab exercise that strengthens the upper abs, lower abs, and obliques
Muscles used: rectus abdominis, obliques
How to do:
- Place a small resistance band around both feet and lie on your back on the floor.
- Engage your core and lift your shoulders and legs up and off the floor, hands by the side of your head, with your legs extended.
- Pull your left knee into your chest and your right elbow across to meet your knee, and then extend back.
- Repeat on the other side.
- Keep your feet pushing out against the band.
11. Plank to Bear Crawl
This full-body move will have you working hard from top to toe.
Benefits: strengthens the full core, and upper and lower body, and improves balance and stability
Muscles used: shoulders, biceps, triceps, core, glutes, quads, hamstrings
How to do:
- Place a small resistance band around both legs just below the knees and get into a press-up position.
- Push your legs out against the bands, and engage your core, making sure your shoulders are over the wrists.
- Slowly bend one knee forward until your shin is parallel to the floor, followed by the next leg.
- Once in the bear hold, slowly move forward by moving the opposite arm and leg forward at the same time.
- Take around 4 steps before returning to plank hold for a few seconds, then proceed back to bear crawl.
12. Reverse Lunge
A great lower-body movement for building strength.
Benefits: a bilateral exercise that builds strength and improves balance and stability
Muscles used: glutes, quads, hamstrings, abductors, core
How to do:
- Stand with your feet hip-width apart and a long resistance band looped under them.
- Hold the looped end of the bands in your hands, with your shoulders pulled back and core engaged.
- Take a large step back with one foot, lowering your back knee down toward the floor. Stop when your back knee is just above the ground.
- Hands should be holding onto the looped ends of the bands. Chest upright and take a large step back with the opposite foot.
- Drive through your front heel and return to a standing position. Repeat.
13. Plank Row
A strong core is the foundation of a strong body.
Benefits: a complete ab exercise that strengthens the upper abs, lower abs, and shoulders
Muscles used: rhomboids, latissimus dorsi, core
How to do:
- Loop a long resistance band around a fixed object low to the ground.
- Lower yourself down into a high plank position with your feet wider than normal and your shoulders over your wrists.
- Grab the band with your right arm and make sure it’s fully extended before you start the movement. If you need to move yourself further away, do so.
- Pull the band to your shoulder and slowly return to the starting position. Repeat on the other side.
14. Chest Press
Building a strong chest is a foundation of upper-body movements.
Benefits: strengthens the chest and upper body
Muscles used: pecs, core, traps, triceps
How to do:
- Lie on your back with a long resistance band placed under your shoulders. Hold both handles of the band, with your upper arms in contact with the floor.
- Push your hands out against the band, extending both arms until they’re straight and pulling the band up with them.
- Lower your hands back down to the starting position and repeat.
Take Home Message
Resistance bands are a great tool if you’re looking to increase your strength and put on some muscle without having to do conventional gym training. Legs, arms, chest — you can target them all with the right set of bands. Remember to maintain proper form, stay in control, and increase the resistance gradually as you progress and get stronger.
