Best Resistance Band Exercises for Effective Home Workouts

Resistance bands are an excellent tool for strength training at home. They are versatile, affordable, and can be used for a wide range of exercises that target all major muscle groups. Updated January 2026, here are the best resistance band exercises to incorporate into your home workouts.

1. Banded Squats

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30-45 sec rest |

How to: Stand on the band with feet shoulder-width apart, holding the handles at shoulder height. Squat down while keeping your chest up and knees over your toes.

2. Bent-Over Rows

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 220 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30-60 sec rest |

How to: Stand on the band, bend slightly at the hips, and pull the handles towards your waist, squeezing your shoulder blades together.

3. Chest Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 230 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30-60 sec rest |

How to: Anchor the band behind you at chest height. Grab the handles, step forward, and press forward until your arms are extended.

4. Lateral Band Walks

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 steps each direction | 30-45 sec rest |

How to: Place the band around your legs just above the knees. Step laterally to the side, keeping tension on the band.

5. Banded Deadlifts

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 250 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30-60 sec rest |

How to: Stand on the band with feet shoulder-width apart. Hinge at the hips and pull the band upwards as you stand.

6. Seated Rows

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 180 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30-45 sec rest |

How to: Sit on the floor with your legs extended. Loop the band around your feet and pull the handles towards your torso.

7. Overhead Tricep Extensions

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30-45 sec rest |

How to: Stand on the band and lift it overhead, gripping the handles. Lower the band behind your head, keeping your elbows close to your ears.

8. Glute Bridges

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 160 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30-45 sec rest |

How to: Place the band around your thighs just above your knees. Lie on your back, feet flat on the floor, and lift your hips towards the ceiling.

9. Standing Bicep Curls

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 170 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30-45 sec rest |

How to: Stand on the band with feet shoulder-width apart. Hold the handles and curl them towards your shoulders.

10. Banded Shoulder Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 240 calories per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30-60 sec rest |

How to: Stand on the band, holding the handles at shoulder height. Press the handles overhead until your arms are fully extended.

Incorporating these resistance band exercises into your home workout routine can enhance your strength training while providing a great calorie-burning session. For personalized guidance and to ensure you're getting the most out of your workouts, consider trying HipTrain. With live 1-on-1 video personal training, affordable pricing, and HSA/FSA eligibility, HipTrain offers a flexible solution for busy professionals looking to achieve their fitness goals.