Resistance bands are the ideal tool for strength building routines or for rehabilitation. It is easier to store than traditional weights, making it ideal for travel, when the weather prevents you from making it to the gym, or when you’re tight on space. Some bands even come with handles allowing for an easier grip. The experts at Greatist recently identified 33 exercises to do with resistance bands that can be done pretty much anywhere. Try these exercises with one of our CanDo® bands and see how versatile exercise bands really are!
The exercises are:
Lower Body Exercises
- Front squat – stand on the band with your feet slightly wider than shoulder width apart. Holding the ends of the band in each hand, bring the top over each shoulder. Squat down (chest up, abs firm, pressing your knees out over your toes) and rise back up to the starting position.
- Leg extension – anchor a loop band on a low position support. Loop the other end around your ankle and position the band behind you. Step away from the anchor to create tension and stand with your feet hip-width apart. Shift your weight to your left foot and lift your right leg from the floor. Extend your knee until it straightens in front of you. Return to the starting position and repeat on the other leg.
- Prone (lying) leg curl – lay on your stomach and loop a band around your ankle. Anchor the other end of the loop to a door or support. Move away from the anchor to create tension. Tighten your core and bend your leg at the knee. Bring your heel toward your glutes as far as you comfortable can. Return your leg to the starting position and repeat on each leg.
- Glute Bridge – tie a band around your legs right above your knees. Lay on the floor on your back with your feet on the floor. Bend your knees to 90 degrees. Rise up with your hips until your shoulders, hips, and knees align. Contract your glutes during the entire movement. Lower your body back down to the starting position for one rep.
- Standing adductor – anchor a loop band at ankle height to a support. Stand with your left side facing the support and wrap the free end around your right, outer, ankle. Stand perpendicular of the band and step away from the support to create some tension. Stand wide and get into a quarter squat or athletic stance. Sweep your working ankle across your body past your standing leg, squeezing your thighs together. Return to the starting position and perform this move on both sides.
- Supinated clamshell – loop a band around your legs right above your knees. Lay on your back with your hips and knees flexed to 90 degrees. Pull the knees apart and contract your glutes for two to three seconds. Return to the starting position and repeat.
- Plantar flexion (ankle flexion) – secure the band around an anchor and sit with on leg straight out. Wrap the other end of the loop around the top of your foot. Lean back and support your weight on your hands. Flex your foot forward until you feel a good stretch in your shin. Controlling your feet, bring your toes back up and flex them toward your knee as far as is comfortable. Slowly return to the starting position. Perform on both feet.
- Lateral band walk – step into a loop band or tie a band around your legs, just above the ankles. Place your feet shoulder-width apart to create tension in the band. Squat down to a half squat and shift your weight to the left side, stepping sideways with the right leg. Move the standing leg slightly in, but keep the band tight. Take eight to 10 steps before walking the other way.
- Standing abduction – anchor your loop or band at ankle height. Stand with your left side towards the anchor. Attach the free end to your outside ankle and step out to create tension in the band. Move the supporting leg back so your foot is elevated off of the floor and lift your working leg up. Slowly bring your looped foot out to the side and contract your outer glutes. Lower back down to the starting position and repeat on each leg. If you are finding you are having trouble balancing, try using a support such as the back of a chair or the wall.
- Seated abduction – sit at the edge of a chair or bench and tie a loop band around both legs right above the knees. Place your feet slightly wider than your shoulders. Slowly press your knees outward while turning your feet in as your legs move apart. Hold for two seconds and bring your knees back together.
Back Exercises
- Bent over row – stand over the center of the band with your feet shoulder-width apart. Bend your knees slightly and bend slightly at the waist. Grasp each handle with your hands facing the outside of your knees. With your elbows bent, pull the band up to your hips. Squeeze your shoulder blades together until your elbows to form a 90-degree angle.
- Seated row – sit down with your legs extended. Place the center of the band behind the soles of your feet. Grab the band with both hands. Start with your arms extended and your palms facing each other. Sit nice and tall. Bend your elbows and pull the band toward your core and squeeze your shoulder blades together. Return to the starting position.
- Pull apart – stand with your knees slightly bent and your feet shoulder-width apart. Grab the middle section of the band with both hands. Your hands should be at shoulder level with your palms facing down. Keep your arms straight while you pull the band out and back until your shoulder blades contract. Return to the starting position and stretch, squeeze, and release.
- Lying pullover – anchor the tube in a low position. Lay on your back and grab the free end of the band with both hands, stretching your arms straight out overhead. With your elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees. Return to the starting position and repeat.
- Lat pulldown – anchor the band overhead to a horizontal surface. Pull the free ends of the band down to your sides. Kneel facing the anchor so the bands are in front of you. Grip each end with arms extended overhead and your hands slightly wider than shoulder-width. Bending at the elbows, pull the band toward the floor while contracting your back muscles. When your hands reach your shoulders slowly raise them back to the starting position for on rep.
Chest Exercises
- Push-up – get into the starting push-up position. Drape the resistance band across your upper back. Loop the ends of the band through each thumb and place your hands on the ground in the starting position. While performing a push up contract your glutes and abs and try to get as close to the floor as is comfortable. If you need to, perform this move from your knees instead of your feet.
- Incline chest press – start in a right forward lunge position. Place the middle of your band beneath your back foot. Grab a handle in each hand and bring the band to shoulder level. Press the band upward and straight over your chest until your arms are fully extended. Lower and repeat.
- Bench press – anchor a tube on the legs of a bench press and lay on the bench face up. Grab a handle in each hand. Position the handles at shoulder height. Extend your arms straight overhead to full extension. Move your hands together as you get to the top. Lower to the starting position for a full rep.
- Standing chest press – anchor the tube to a sturdy support at chest height. Face away from the support and grab each handle. The band should be behind you. Take a step forward to create tension. Position your hands at chest height. With your elbows up and palms facing down, press the band straight in front of you and squeeze your chest muscles. Return to the starting position.
Shoulder Exercises
- Overhead press – you’ll need a tube to perform this move. We recommend our Sup-R Tubing latex-free exercise tubing. Stand over the center of the tube with your feet shoulder-width apart. Grip each handle and position your hands at shoulder level. Your palms should face each other so your thumbs touch your shoulders. Press straight up and rotate your palms forward as you fully extend your arms.
- Forward raise – stand on the middle of the band with your feet shoulder-width apart. Grip each handle at your sides with your palms facing in. Without locking your elbows, bring your right arm straight out in front of you and to shoulder height. Slowly lower your arm back down and repeat on the other side.
- Lateral raise – this move requires a tube. Stand with your feet positioned over the center of the tube. Your feet should be shoulder-width apart. Grip each handle with your arms facing down at your side and your palms facing in. Bend your elbows slightly and raise your arms straight out to the side, keeping them at shoulder level. Slowly lower your arms back down for one rep.
- Upright row – position your feet of the center of the band. Stand shoulder-width apart. Grip each handle and position your hands facing each other just in front of your thighs. Pull the hand up the front of your body to shoulder level. Keep your elbows bent and position in a high V. Lower back to the starting position.
- Bent-over rear delt fly – sit on the edge of a chair or bench. Position your feet over the middle of the band and cross the band at your knees. Grab each handle with your palms facing each other. Bend forward at the waist, keep your back straight, and raise your arms straight out to your sides until the band reaches shoulder level. Lower back to the starting position for one rep.
Arms Exercises
- Concentration curl – start in a forward lunge position with your right leg in front. Place the middle of the band under your front foot. Grab one end of the loop band with your right hand and rest your elbow on the inside of your knee. Your palms should be facing away from your knee. Curl the band up toward your shoulder and squeeze your biceps at the top. Lower to the starting position for one rep.
- Standing biceps curl – stand with your feet shoulder-width apart and placed over the middle of the band. Grab a handle in each hand. Start with your arms down at your sides. With your palms facing in front of you, pull your arms toward your shoulders. Bend at the elbow until you get a good bicep contraction. Lower back down to the starting position and repeat.
- Triceps kickback – start in a forward lunge position on your right foot. Position your foot over the center of the band. Hold each end of the band and position your arms at your sides with your palms facing behind you. Bend at the elbows until your forearms are parallel to the floor. Press down your arms and push the band behind you until your arms are fully extended. Lower back to the starting position and repeat.
- Overhead triceps extension – sit on a chair or bench and place the center of a tube beneath your glutes. Grab a handle in each hand and stretch your arms up. Bend your elbows so your hands are position behind your neck. With your palms facing the ceiling, press your arms straight up until they are fully extended. Lower back down for one full rep.
Core Exercises
- Kneeling crunch – attach the band to a high anchor. Kneel down and grab each side of the band. Extend your elbows so they are at shoulder level and engage your core. Crunch down towards your hips while contracting your abs. Return to the starting position and repeat.
- Woodchoppers – anchor the loop or tube band at the top of a cable column or support. Turn so your right side is facing the support. Grab the free end of the band with your arms stretched out overhead. Pull the band down and across your body to the front of your knees while rotating your right hip and pivoting on your back foot. Return to the starting position and repeat on both sides.
- Anti-rotation band walkouts – anchor the band so it is positioned slightly below your chest. Grab the free end and create tension on the band. Begin in an athletic stance. While holding the band with both hands straight out in front of your chest, step laterally until the band is too tense to go further. Keep your core right the entire time. Slowly move to the starting position for one rep.
- Reverse crunch – anchor the band on a low support. Lay on your back bending your knees so they are in a 90 degree angle. Wrap the band around the tops of both your feet and move back to create tension. While keeping your abs tight and back flat, pull your knees toward your shoulders, contracting your ab muscles while you do so. Return to the starting position slowly and repeat.
- Russian Twist – sit on the floor with your legs extended. Wrap the band around the bottom of your feet and hold the free ends in each hand. Slightly bend your knees. While keeping your feet on the floor, lean back at a 25-degree angle. Rotate the band by bringing your left hand across your body and your right hand down by your right up. Contract your oblique muscles when you bring the band toward your right hip and keep your middle and low back neutral. Return to the starting position and repeat on the left.
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