Best Resistance Band Exercises for Home Workouts

Resistance bands are an excellent tool for strength training at home, providing versatility and convenience without the need for a gym. They are perfect for anyone looking to enhance their fitness routine, especially if you're short on time or space. Updated December 2025, here are the best resistance band exercises that you can easily incorporate into your home workouts.

1. Resistance Band Squats

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: 100-150 per 30 minutes
Reps/Sets: 3 sets of 12-15 reps

How to Perform:

• Stand on the band with feet shoulder-width apart.
• Hold the handles at shoulder height.
• Squat down as if sitting back into a chair, keeping your chest up.
• Return to standing.

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2. Resistance Band Chest Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 80-120 per 30 minutes
Reps/Sets: 3 sets of 10-12 reps

How to Perform:

• Anchor the band behind you at chest height.
• Hold the handles and press forward until arms are extended.
• Slowly return to the starting position.

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3. Resistance Band Rows

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 90-130 per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

How to Perform:

• Sit on the floor with your legs extended and the band around your feet.
• Hold the band handles and pull towards your torso, squeezing your shoulder blades together.
• Slowly release back to starting position.

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4. Resistance Band Deadlifts

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 100-150 per 30 minutes
Reps/Sets: 3 sets of 10-12 reps

How to Perform:

• Stand on the band with feet hip-width apart.
• Hold the handles, hinge at the hips, and lower your torso while keeping your back straight.
• Return to standing by squeezing your glutes.

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5. Resistance Band Overhead Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 80-120 per 30 minutes
Reps/Sets: 3 sets of 10-12 reps

How to Perform:

• Stand on the band with feet shoulder-width apart.
• Hold the handles at shoulder height and press overhead until arms are fully extended.
• Lower back to shoulder height.

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6. Resistance Band Lateral Band Walks

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: 70-100 per 30 minutes
Reps/Sets: 3 sets of 10 steps each direction

How to Perform:

• Place the band around your legs just above your knees.
• Stand with feet shoulder-width apart and take small steps sideways, keeping tension on the band.

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7. Resistance Band Tricep Extensions

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 80-120 per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

How to Perform:

• Stand on the band and hold the handles behind your head with elbows bent.
• Extend your arms overhead, straightening your elbows.
• Slowly return to the starting position.

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8. Resistance Band Bicycle Crunches

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 90-130 per 30 minutes
Reps/Sets: 3 sets of 15-20 reps

How to Perform:

• Lie on your back with the band around your feet.
• Lift your shoulders off the ground and bring one knee towards your chest while extending the other leg.
• Switch sides in a pedaling motion.

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9. Resistance Band Glute Bridges

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: 70-100 per 30 minutes
Reps/Sets: 3 sets of 12-15 reps

How to Perform:

• Lie on your back with knees bent and feet flat on the ground, band around your thighs.
• Lift your hips towards the ceiling, squeezing your glutes.
• Lower back down.

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10. Resistance Band Shoulder Fly

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: 80-120 per 30 minutes
Reps/Sets: 3 sets of 10-15 reps

How to Perform:

• Stand on the band with feet shoulder-width apart.
• Hold the handles at shoulder height and extend your arms out to the side.
• Bring back to the center.

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Incorporating these resistance band exercises into your home workouts can significantly improve your strength and fitness levels without the need for a gym. For personalized training and guidance, consider HipTrain, which offers affordable 1-on-1 live personal training sessions that fit your schedule. Plus, all sessions are HSA/FSA approved for eligible expenses.