7 Do-Anywhere Resistance Band Exercises

resistance band exercise

No matter if you're traveling and don't have access to a set of weights, or you simply don't want to leave the house and head to the gym, resistance band exercises are an effective way to squeeze in a workout no matter your situation. 

If you feel like you're exhausted your bag of bodyweight exercises, resistance bands can take a those same moves to the next level–adding additional stress to the system for quicker results. 

But where should you start? 

First and foremost, you'll obviously need a set of resistance bands. Pick up a set that vary in thicknesses, ranging from extra light through extra heavy. Resistance bands are relatively cheap (these are a top-seller on Amazon and are less than $20), and can be packed and taken with you literally anywhere.

Resistance bands are the ultimate grab-and-go solution for fitness fanatics who need to squeeze in a workout at a moment's notice. Here are seven do-anywhere resistance band exercises for a complete total-body workout that takes about 20 minutes to complete. 

Remember, start with the extra light band and slowly work your way up for more resistance. For intermediate to advanced training, try incorporating a resistance band bar.

Overhead Squat

Slow controlled movements are key when completing a proper squat. Start in the upright standing position with your feet shoulder-width apart, extend your arms over your head with the resistance band looped around your forearms and slowly lower your hips. Keep your back straight through this movement and your knees directly over the balls of your feet. Continue until your hips are parallel to your knees before slowly returning to start. 

15 reps per set


Start with your feet shoulder-width apart, with the resistance band looped under each arch of your foot. Bend at the hips with a straight back (knees slightly bent), grab the middle of the resistance band and stand up to center. With the same rules, lower down slowly until your hands drop just below your knees. 

10 reps per set

Glute Bridge

Lay flat on your back with your arms extended alongside your body, and wrap the resistance band around your thighs (just above the knee). Bend your knees, place your feet flat on the floor and lift your hips until your body (from your knees to your shoulders) is in a straight line. Hold for three breaths and lower down to start.


10 reps per set

Russian Twist 

Sit on the ground with your knees bent at a 90-degree angle. Lean slightly back to lift your feet off the floor, and loop the band under both feet. Look straight ahead, pull both bands across the body to one side (if you're crossing to the right, you'll feel the most resistance in the left hand) as you engage your core. Return to center and pull to the opposite side to complete the set. 

10 reps back and forth per set

Bicep Curl

Similar to a deadlift, start with your feet shoulder-width apart, with the resistance band looped under each arch of your foot. Stand with your back straight and shoulders back, grab the band with one hand, and bending at the elbow, pull up towards your shoulder. Don't let your arm "whip" back down—this movement should be slow and controlled. 

15 reps per set

Lateral Lunge

Stand with your feet about shoulder-width apart, wrap the resistance bands around both ankles, and step out with your right foot keeping your toes pointed forward. Keep the left leg straight as you squat over your right leg, pause and push through your right leg to return to standing. Repeat 10 times on the right before lunging to the left.  

10 reps each side per set


Start in the plank position and situate your hands just outside shoulder-distance apart. Hold one end of the resistance band in each hand, with the middle of the band stretched up and over your shoulders and upper back. Slowly bend your elbows and lower yourself down until they make a right angle before "pushing" the ground away from you to return to start.

10 reps per set

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