Best Resistance Band Exercises for Home Workouts 2025

Updated December 2025

Resistance bands are an excellent tool for home workouts, allowing you to tone and strengthen your muscles without the need for bulky equipment. They are affordable, portable, and versatile, making them perfect for any fitness level. In this article, we’ll explore the best resistance band exercises for home workouts that target various muscle groups effectively.

1. Banded Squats

Muscle Groups: Glutes, Quads, Hamstrings
Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 100 per 30 minutes

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

Instructions: Step on the resistance band with both feet and hold the handles at shoulder height. Lower your body into a squat while keeping your chest up and knees behind your toes. Return to standing.

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2. Banded Push-Ups

Muscle Groups: Chest, Shoulders, Triceps
Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 130 per 30 minutes

| Sets | Reps | Duration | |------|--------|----------| | 3 | 8-12 | 30 sec |

Instructions: Wrap the band around your back and hold the ends under your hands. Perform a push-up as usual, allowing the band to provide resistance as you push back up.

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3. Banded Rows

Muscle Groups: Back, Biceps
Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 110 per 30 minutes

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

Instructions: Sit on the floor with your legs extended. Wrap the band around your feet and hold the ends. Pull the band towards your torso, squeezing your shoulder blades together.

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4. Banded Deadlifts

Muscle Groups: Hamstrings, Glutes, Lower Back
Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 120 per 30 minutes

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

Instructions: Stand on the band with feet shoulder-width apart. Hold the ends of the band and hinge at your hips to lower your torso while keeping your back straight. Return to standing.

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5. Banded Lateral Walks

Muscle Groups: Glutes, Outer Thighs
Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 90 per 30 minutes

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

Instructions: Place the band around your thighs, just above your knees. Step sideways, keeping tension in the band as you walk.

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6. Banded Chest Press

Muscle Groups: Chest, Shoulders, Triceps
Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 130 per 30 minutes

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

Instructions: Anchor the band behind you (e.g., a door or pole) and hold the ends at chest level. Push forward until your arms are fully extended, then return.

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7. Banded Glute Bridges

Muscle Groups: Glutes, Hamstrings
Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 100 per 30 minutes

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

Instructions: Lie on your back with knees bent and feet flat on the floor. Place the band across your hips and hold the ends down with your hands. Lift your hips towards the ceiling, squeezing your glutes.

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8. Banded Shoulder Press

Muscle Groups: Shoulders, Triceps
Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 120 per 30 minutes

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

Instructions: Stand on the band with feet shoulder-width apart. Hold the ends at shoulder height and press upward until your arms are fully extended.

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9. Banded Tricep Extensions

Muscle Groups: Triceps
Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 100 per 30 minutes

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

Instructions: Stand on one end of the band and hold the other end overhead, bending your elbows. Extend your arms upward, then return to the starting position.

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10. Banded Russian Twists

Muscle Groups: Core
Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 110 per 30 minutes

| Sets | Reps | Duration | |------|--------|----------| | 3 | 12-15 each side | 30 sec |

Instructions: Sit on the floor with your knees bent. Hold the band with both hands and twist your torso to one side, then the other.

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Incorporating these resistance band exercises into your home workout routine can help you stay fit and strong without breaking the bank. For those who want personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.