Resistance Band Exercises: A Full-Body Workout Guide

Resistance bands are the most underrated bit of training kit you can own. They cost a fraction of a set of dumbbells, weigh almost nothing, fit in a drawer or a suitcase, and let you train every muscle in your body. Better still, the research backs them up: a systematic review and meta-analysis found that training with elastic resistance builds muscular strength just as effectively as training with machines and free weights (elastic versus conventional resistance meta-analysis). This guide covers the best resistance band exercises for a full-body workout, how to do each one, and how to put them together into a simple weekly plan.

The trick with bands is that the tension increases the more you stretch them, so the exercise feels hardest at the point where your muscles are usually strongest. To keep progressing, you take each set close to failure and then make it harder, by using a stronger band, a longer range, slower reps or an extra set. Get that right and bands will build real muscle. If you do not own a set yet, our best resistance bands UK guide covers the options, and we have reviewed the popular Gritin resistance bands in detail.

Lower body

Banded squat

Stand on the middle of a loop band with feet shoulder-width apart and hold the top of the band at your shoulders. Squat down until your thighs are at least parallel, then drive up against the rising tension. It trains your quads and glutes and is a great warm-up or main leg exercise. Loop a smaller band above your knees to keep them tracking out.

Banded glute bridge

Loop a band just above your knees, lie on your back with your knees bent and feet flat, then push through your heels to lift your hips while pressing your knees out against the band. It hits the glutes hard and teaches good hip extension. Our glute bridge guide covers the base movement, and the band adds side-glute work on top.

Banded lateral walk

Loop a band around your legs above the knees, drop into a quarter squat and take controlled steps sideways, keeping tension on the band the whole time. It targets the side glutes that keep your hips and knees stable, and it is a brilliant finisher. It is also one of the best moves in our glute exercises guide.

Back and chest

Banded row

Sit on the floor with your legs out, loop the band around your feet and hold an end in each hand. Pull your elbows back and squeeze your shoulder blades together, then return under control. It builds the mid-back and biceps and mirrors a cable row. Anchor the band to a door instead to do it standing.

Banded pull-apart

Hold a band in front of you at shoulder height with straight arms, then pull it apart by squeezing your shoulder blades together until it touches your chest. It strengthens the upper back and rear shoulders and is one of the best fixes for rounded, desk-bound posture. Do high reps.

Banded chest press

Anchor the band behind you at chest height, or loop it across your upper back, hold an end in each hand and press forwards until your arms are straight, then return slowly. It works the chest, front shoulders and triceps, standing in for a press-up or bench press when you want constant tension.

Shoulders and arms

Banded overhead press

Stand on the middle of the band, hold an end at each shoulder and press straight overhead, then lower under control. It builds the shoulders and triceps with the tension peaking at the top, where a dumbbell press is normally easiest.

Banded lateral raise

Stand on the band and hold the ends at your sides, then raise your arms out to the sides up to shoulder height and lower slowly. It targets the side deltoids that give your shoulders width. Because bands are light and smooth, they suit this small muscle beautifully. See our lateral raise guide for the technique.

Banded bicep curl

Stand on the middle of the band, hold an end in each hand with palms forwards, and curl up while keeping your elbows tucked at your sides. The tension climbs as you curl, giving your biceps a strong squeeze at the top. Step wider on the band for more resistance.

How to build a band workout

You do not need every exercise in one go. Pick one or two moves per body area and train them hard. Because bands are so joint-friendly and easy to scale, they suit everyone from beginners to older adults, and band training has been shown to improve strength, balance and wellbeing in older people (review of elastic band training in older adults). The NHS recommends muscle-strengthening work for all the major muscle groups on at least two days a week.

A simple full-body session, done two or three times a week:

• Banded squat: 3 sets of 12 to 15 reps.
• Banded row: 3 sets of 12 to 15 reps.
• Banded chest press: 3 sets of 12 to 15 reps.
• Banded overhead press: 3 sets of 12 to 15 reps.
• Banded glute bridge: 3 sets of 15 reps.
• Banded bicep curl and lateral raise: 2 sets each of 15 reps as a finisher.

Take each set to within a couple of reps of failure, and when the reps get easy, move to a stronger band or slow the tempo. If you later want to add heavier loading, pairing bands with a set of adjustable dumbbells gives you a complete home gym for very little space.

Recommended reads

1. The best resistance bands in the UK
2. Gritin Resistance Bands review
3. The best glute exercises
4. The best adjustable dumbbells in the UK