Best Resistance Band Exercises for Home Workouts 2026

Updated January 2026

Resistance bands are an excellent tool for home workouts, providing a versatile and effective way to improve strength and flexibility. In this article, we’ll explore the best resistance band exercises that you can incorporate into your home fitness routine. Whether you're a beginner or an experienced athlete, these exercises can help you achieve your fitness goals without the need for bulky gym equipment.

1. Banded Squats

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories per 30 minutes

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

Instructions:

• Stand on a resistance band with feet shoulder-width apart.
• Hold the handles at shoulder height.
• Lower into a squat, keeping your chest up and knees behind your toes.
• Press through your heels to return to standing.

2. Seated Rows

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 120 calories per 30 minutes

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

Instructions:

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

3. Chest Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 110 calories per 30 minutes

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

Instructions:

• Anchor the band behind you (door or sturdy object).
• Stand facing away from the anchor, holding the handles at chest level.
• Press forward until your arms are fully extended, then return.

4. Lateral Band Walks

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 90 calories per 30 minutes

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

Instructions:

• Place a resistance band around your thighs.
• Stand with feet hip-width apart and lower into a slight squat.
• Step side to side, keeping tension in the band.

5. Overhead Tricep Extension

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 100 calories per 30 minutes

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

Instructions:

• Stand on the band, holding the handles overhead.
• Bend your elbows to lower the band behind your head.
• Extend your arms back to the starting position.

6. Glute Bridges

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 80 calories per 30 minutes

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

Instructions:

• Lie on your back with knees bent and a band around your thighs.
• Lift your hips towards the ceiling, squeezing your glutes at the top.
• Lower back down slowly.

7. Standing Shoulder Press

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 100 calories per 30 minutes

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

Instructions:

• Stand on the band with feet shoulder-width apart.
• Hold the handles at shoulder height.
• Press overhead until arms are fully extended.

8. Bicep Curls

Equipment Needed: Resistance band
Difficulty Level: Beginner
Calories Burned: Approximately 90 calories per 30 minutes

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

Instructions:

• Stand on the band with both feet.
• Hold the handles with palms facing forward.
• Curl the band towards your shoulders, then lower.

9. Side Lateral Raises

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 90 calories per 30 minutes

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

Instructions:

• Stand on the band with feet together.
• Hold the handles at your sides.
• Raise your arms out to the side until they are parallel to the ground.

10. Core Rotations

Equipment Needed: Resistance band
Difficulty Level: Intermediate
Calories Burned: Approximately 110 calories per 30 minutes

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

Instructions:

• Anchor the band at waist height.
• Stand sideways to the anchor and hold the handle with both hands.
• Rotate your torso away from the anchor, keeping your hips stable.

Incorporating these resistance band exercises into your home workouts can significantly enhance your strength training and flexibility. With the affordability and convenience of resistance bands, you can achieve an effective workout without the need for expensive gym memberships.

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